Warm up: Warmy Xfit WOD: AMRAP in 12 minutes of; 10 Med ball throws (20#/14#), (15’/12′) Sprint to half field and back 10 Power cleans (95#/65#) Only one scale is allowed (to help with set up). Men at 75#, women at 45#. Please don’t grab any body pump bars. There will be heats since there […]

Meet in the small gym. Warm Up: Warmy Xfit WOD: “Hanson” Five rounds for time: 30 Kettlebell swings 30 Burpees 30 sit-ups Rx’d weight for KB is 55#/35#. For those that don’t want to do the Rx’d weight please pick a weight from the following list; 50# 45# 35# 25# 20 kettlebells Post time to […]

Warm Up: 5 minute row Xfit SWOD: Week #4 Shoulder Press (deload) Set #1 at 40% of one “working” RM 5 reps Set #2 at 50% 5 reps Set #3 at 60% 5 reps. 5 set of 10 reps of pull up’s 2 rounds for time; 20 Slam balls (40#) Down and back x2 (length […]

Warm Up: Warmy Xfit WOD: 21, 15, 9 of; “man on fire burpee” Box Jump (24″/20″) Here’s a video on the above WOD – ManOnFireBurpee Then… For time: 75 thrusters (75#/55#) Rest any way you want while holding the bar however if you set the bar down you need to immediately do 25 DU’s (75 […]

Warm Up: 5 minute row Xfit SWOD: Box squats, 3×12 reps on the 3:00 send-off (roughly 60% of 1RM) Good mornings, 3×12 reps on the 3:00 send-off Back extensions 3×6-8 reps slow and controlled Abmat sit up’s 4×10 Post to weight to comments.