Warm up: Scotty’s warm up. Xfit WOD: 21, 15, 9, 6 reps for time of; DU’s (try not to sub singles if possible – if single jumps 4:1) Thrusters (75#\55#) Burpees SDHP’s (75#\55#) Wall ball cleans (20#\14#) Equipment needed; Jump ropes Bars, olympic & body pump Rx’d weight All wall balls 20 & 14 lbs […]

Open WOD #3 will be administered tomorrow in the small gym. You know who you are…good luck! Warm Up: Samson Stretch (3x’s) 2 rounds Tabata’ish 20 seconds on – Handstand Hold 10 seconds off 20 seconds on – Squats 10 seconds off 20 seconds on – Push Up 10 seconds off 20 seconds on – […]

Warm up: 5 minute row Xfit WOD: Row: 3 x 2k, rest 3:00, deviate no more than +/- 5-10 seconds Post results to comments.

Warm Up: 20 stomach twists 5 Sun Salutations Warrior 1 to Warrior 3, half moon (w/ twist optional) x3/per side Xfit WOD: Five station set up (3 males/3 females per station) where the athlete will complete AMRAP in 2 minutes at each station. There will be a 2 minute rest between rounds. Two rounds total. […]

Warm Up: 5 minute row Xfit Strenght WOD Complete: Bench press 3×12 3:00 send off then… 10 min of… Max Pull ups in 4 mins Max Push ups 3 mins Max Dips 2 mins Max DU’s 1 min 25 Ab Mat Sit ups Post bench press weight and max reps to comments.