Warm Up: Warmy Xfit WOD: Group one: 10 AMRAP of; 21 Wall ball (20#/14#) 15 Box jumps (24″/20″) 9 burpees Group two: Sled work (outside, dress accordingly) 7 rounds of; Sled weight plus 3 45# plates – Male Sled weight plus 1 45# plate – Female Post total rounds completed to comments.

Warm Up: 5 minute row Pulls (13,9,8,7,7) Stomach SWOD: Session #4 Week 2 Bench 70% (3 reps), 80% (3 reps), 90% (3 reps+) 50-55% 5×10 Kroc rows 3×20 Rest-Pause standing barbell curl Post weight to comments.

Warm Up: Warmy Hollow rocks – 3x:30, rest :30 Xfit WOD: Teams of three (at least one female athlete per team) complete the following in 15 mins, AMRAP Plank walk (half court and back) Hang cleans (95#65#) Box jump, over (16″ – 6 risers/side) Once WOD is over, rest 1 minute then the team has […]

Warm Up: 5 minute row Pulls (13,9,8,7,7) Stomach SWOD: Session #4 Week 2 Deadlift 70% (3 reps), 80% (3 reps), 90% (3 reps+) 50-55% 5×10 OH squat holding 45#/25# plate 3 x 5 @3111, rest 60 sec Post weight(s) to comments.

Warm Up: Warmy 50 mountain climbers (knee outside of elbow). After 10 climbers, 5 jumping lunges (each leg). Xfit WOD: Complete as many rounds as possible in 3 minutes: 3 Power Clean – 115#/75# (scaled 75#/55#) 6 Front Squats – 115#/75# (scaled 75#/55#) 9 Push Ups Rest while partner completes their round then switch. Repeat […]