Today’s WOD is dedicated to are fearless teen, Nick. This will be his last WOD (at least for awhile) as he’s joining the Army and starting Boot Camp soon. Thank you Nick for serving our country, we appreciate your commitment. Warm Up: Warmy 5 minutes 1/2 gassers Xfit WOD: “Fight Gone Bad! and 1″ 4 […]

Stomach Pulls (6×5 fat grips) SWOD: 65%x5, 75%x5 and 85%x5+ Banded tricep push downs (3×15) – work in between sets Kroc rows (3×30) AHAP! Tempo push up’s (lower down for 3 seconds and press up within 3 seconds) 3×1 minute each set with a 1 minute rest in between sets. Post weight to comments.

Warm Up: Warmy 25 BW squats 25 hollow rocks Xfit WOD: Teams of two perform the following for time; 1,2,3,4…..10, then back down (depending on which exercise one starts at) Front squats (115#/75#) Push presses (115#/75#) Here’s how this one will work – athlete one starts with front squats and counts up from 1 while […]

Stomach Pulls (5×5 fat grip) SWOD: Session 3, week 1 – Deadlifts 65%x5, 75%x5 & 85%x5+ Front squats – 50%x10, 60%x10, 70%x10 Work in 3×15 back extensions 3 rounds of: Isolation push up’s :30 Isolation lunges :30 Fit ball balance :30 Post weight to comments.

Warm up: Warmy 3 rds of; Side plank :30 seconds/ea side Plank :30 seconds Handstand hold :30 seconds Rest 1 minute between rds. Xfit WOD: 12 minute AMRAP of; 5 power snatches (95#/55#) 10 wall balls (20#/14#) 15 DU’s (3:1 singles) Post rounds and reps to comments.