5 minute warm up Stomach WOD 1: 5 rounds of; 500M row (damper set at 6) rest is 1:1 with partner Rest as needed, then… WOD 2: 50 abmat sit-ups 15,12,9 Repetitions of: Kettlebell Thruster (35#/25#) C2B pull-up 50 abmat sit-ups Post results to comments.

Warm Up : Warmy 1 minute of squats :30 rest :45 squats jumps :30 rest :30 lunges Rest 3 minutes…then Xfit WOD: Complete as many rounds as possible in 20 minutes of: Thruster, 5 reps (75#/55#) Hang Powerclean, 7 reps Sumo Deadlift High-pull, 10 reps Teams of 2 or 3, while one athlete is working, […]

Warm Up: Warmy EMOM for 5 minutes of; 1/2 gassers (10 mountain climbers in between rds – knees outside of elbows) Xfit WOD #1: 7 minute AMRAP of; kettlebell swings Partner up and pick a weight. Do as many swings as possible between you and your partner without setting the KB on the ground. One […]

Warm Up: Warmy 2 rounds of; 10 weighted sit up’s (25#/10# plates behind head) 10 V-up’s 10 hollow rocks Xfit WOD: EMOTM for 20 minutes of; Rounds 1-5, 10 push presses (95#/65#) 10 wall ball squat cleans (20#/14#) Rounds 6-10, 7 push presses (105#/75#) 10 wall ball squat cleans (20#/14#) Rounds 11-15, 5 push presses […]

Warm up: Warmy Plank hold 3 mins – rest penalty 3 broad jumps Workout warm up: 3×5 deadlifts (take 3 warm up sets @40%, 50% and 60% of 1 RM, 3 reps each) then stay between 70-80% of 1 RM for working sets. Time to complete 15 minutes. Then… Complete as many rounds as possible […]