Note – No WOD’s will be posted this Wednesday or Friday. The next group WOD will be 7/30/12. Warm Up: Warmy Xfit WOD: Complete 2 rounds of this couplet with 2 minutes rest between rounds. 4 Intervals of Tabata Wall-Ball (20#/14#) 10 seconds rest and transition, then 2 Minutes max push-up’s Equipment: All wall balls […]

Meet in the little gym. Warm Up: Warmy Xfit WOD: On the minute as many rounds as possible of: Front Squats (115#/75#) DU’s (3:1 single skips) 3,2,1…go, within the first minute you’ll preform 1 front squat and 2 DU’s, minute two 2 front squats and 4 DU’s, minute three 3 front squats and 6 DU’s…etc. […]

Warm Up: 5 minute row Xfit SWOD: Week #4 Bench (deload) Set #1 at 40% of one “working” RM 5 reps Set #2 at 50% 5 reps Set #3 at 60% 5 reps. Then… Olympic snatch lift practice Burgener_Snatch_WarmUp

Warm Up: Warmy Xfit WOD: AMRAP (2 minutes first round, 1 minute second round w/ 1 minute rest in between) of; Deadlift (155#/100#) – 4 45# Olympic bars plus 4 45# bumpers, 4 10# bumpers, 4 25# bumpers and 4 2.5# plates HRPU’s – grab a couple mats Kettlebell swings (60#/40# dumbbells) Jumping lunges (alternating […]

Warm Up: 5 minute row 1000m row for time Xfit SWOD: Week #4 Deadlifts (deload) Set #1 at 40% of one “working” RM 5 reps Set #2 at 50% 5 reps Set #3 at 60% 5 reps. 5 sets @ 15 reps of back extensions 5 sets @ 10 reps of dips Post weight to […]