Warm Up: Warmy 20 Burpee leap frogs w/ partner each Xfit WOD: Complete 5 rounds; 1 Minute of DU’s 1 Minute to perform 20 hang cleans 1 Minute to perform 15 squats No rest between rds. You have one minute to jump for reps. You have the second minute to perform 20 hang cleans. You […]

1000M row Pull’s (3×8 fat grip) Stomach x2 SWOD: Session 2, week 4 (deload) Deadlift 40%x5, 50%x5, 60%x5 50% 3×10 3 rounds of; Iso push-up hold, .30 sec Side plank, .30 sec Iso lunge hold, .30 sec 2 minute rest in between sets Post weight to comments.

Warm Up: Warmy 5min abs 1min in each of the following Hollow hold Flutter kicks Crunches Scissor Kicks Hollow hold Xfit WOD: For time, teams of 3 complete the following; 10 rounds of 100m sprints/athlete 375 total ball slams (use 20# and 14# wall balls) Post time to comments.

Warm Up: Warmy 5 minutes 1/2 gassers Xfit WOD: 4 Rounds of: 100 ft walking lunges with 25/10LBS plate held overhead, 30 box-jumps @24″/20″ 20 wall-ball shots @20/14LBS, 10 candlestick rolls Post time to comments.

Warm Up: Warmy Xfit WOD: For time: 50 Box jump, (24″/20″) 50 Jumping pull-ups (rings) 50 Kettlebell swings, (35#) Walking Lunge, 50 steps 50 ball slams (20#) 50 Push press, 45# barbell 50 abmat sit up’s 50 Wall ball (20#/14#) 50 Burpees 50 DU’s (4:1 singles) For set up, establish enough equipment for 3 athlete’s […]