Warm Up: 5 minute row Pulls (8,7,5,5,5) Xfit SWOD: Session 3, week #2 Shoulder Press First set @ 70% (3 reps) Second set @ 80% (3 reps) Third set @ 90% (3 reps or more) Forth set @ 50-55% (5×10 reps) Then… 10 rounds for time of: 3 muscle snatch (85#/60#) 3 box jumps (30″/24″) […]

Warm Up: Warmy Xfit WOD: “annie” 50, 40, 30, 20, 10 Sit up’s DU’s Then… 2 minute benchmark Ball slams (20#) if you’re feeling frisky benchmark using 40# Equipment needed: Mats All slam balls, including 40# ball Post time and reps to comments.

Warm Up: 5 minute row Xfit SWOD: Session 3, week #2 Squat First set @ 70% (3 reps) Second set @ 80% (3 reps) Third set @ 90% (3 reps or more) Forth set @ 50-55% (5×10 reps) Then… 3 rounds of: 10 tire flips (flips Rx’d, jump through scaled) 20 sledgehammer swings (may substitute […]

Warm Up: Warmy Strength: Push Press 5,5,5 (3 sets, 5 reps each) Find a challenging weight, if you know your 1RM (1 rep max) use 70% of that weight to start your sets. Get into groups of 3-5 to complete this part of the workout. The weight should be heavy but pay attention to form […]

Meet in the small gym Warm Up: Warmy Xfit WOD: One round for time of; 25, 50, 25 squat clean/overhead (75#/55# – scaled weight 55#/35#, please use body pump bars for scaled wt) Teams of 3 (one girl per team). Athlete 1 preforms 25 squat clean/overheads while athlete 2 & 3 are jumping rope (single […]