Meet in the small gym. Warm Up: Warmy Xfit WOD: On the minute for 15 minutes of; 3 power cleans (135#/95#) scaled (95#/65#) or (65#/45#) 10 DU’s (single skipper’s 3:1, or 30/round) Box jumps – rd 1 1 jump, rd 2 2 jumps, rd 3 3 jumps…etc. until rd 15 15 jumps (20″) Post last […]

Warm Up: 100 single skips and 50 DU’s Pulls – work pulls in for a max rep of 34 throughout the main lift and assistance work. Try to break it up so you’re doing reps in between the main lift and maybe set 1 or 2 on the assistance work. For example, 10 reps just […]

Warm Up: Warmy Xfit WOD: “Tabata This” 20 seconds on, 10 seconds off of; Box jumps (20″) – 8 risers/side plus top, make 7-9 Push press (95#/65#) – scaled (65#/45#) – all Olympic bars (45#&35#) plus bumpers to make Rx’d and scaled weight Then…rest and do the following: 3 minute AMRAP of; 10 Hang cleans […]

Warm Up: 5 minute row Pulls 10,7,6,6,5 Ab work – get it done before you leave Weighted sit up’s SEE BELOW Hanging leg raises 10 reps Roll outs 15 reps Side bends 20 reps/side (use weight) Xfit SWOD: Session 3, week #3 Deadlift 1×5 @ 40% 1×5 @ 50% 1×3 @ 60% First set @ […]

Warm Up: Warmy Xfit WOD: Burgener warm-up (prepares for snatch lift) 3×5 muscle snatch or snatch progression Then… “Karen” 150 wall balls for time. Post time to comments.