Warm up: 3 sets with light to medium weight of: Fit ball Sit ups, 15 reps Back Extensions, 15 reps KB/DB Swings, 15 reps Bench Press, 15 reps Pull ups, 15 reps Xfit WOD: Dynamic Effort (DE): Sumo Deadlift 10 sets of 2 reps @ 60% of 1RM on 1:00 Dynamic Effort (DE) = Typically […]

Warm up: Tabata jump ropes 20 squats jumps 20 rolling v-up’s Xfit: 5 rounds of; 1 minute of thrusters (75#/55#) 1 minute of rest :35 secs of burpees, :35 secs of rest :15 secs of bear crawl, :15 secs of rest Max slam balls 2 minutes. Post reps to comments.

Warm Up: Practice handstand push ups for 10 minutes Details at GymnasticsWOD How to: Hands shoulder width apart Fingers spread and index fingers pointed straight forward Body in hollow body position with the ears glued to the shoulders Chest face towards the wall and only toes resting against the wall by pointing the toes Descend […]

Strength & Conditioning Rest Day.

Warm up: 3 rounds; 10 hollow rocks 10 squats 10 good mornings Run backwards wall-wall Xfit WOD: Repeat for 3 rounds total, rest 2 minutes between rounds Max rounds in 4 minutes of 15x Clean (75#/55#) 10x Push press (75#/55#) 5x Burpees Post total rounds to comments.