Warm Up: Warmy Xfit WOD: Partner up and perform the following for time; 50 push press (75#/45#) 40 SDHP (85#/55#) 30 floor press (95#/65#) 20 power clean (105#/75#) PowerCleanDemo 10 deadlift (155#/100#) perform 1 burpee between reps While partner two is performing exercise 1, partner one needs to complete 25 DU’s before he/she can start […]

Warm up 5-10 minutes Xfit WOD: 5K run (meet on field for warm up – you’ll leave the field and head down Eldridge going north (cross Eldridge and 64th) – the road bends left (now heading west) about 1/3 of a mile into the run and turns into 66th – following that until Fig Street […]

Warm Up: 5 minute row Xfit SWOD: Session 2, week #3 Shoulder Press First set @ 75% (5 reps) Second set @ 85% (3 reps) Third set @ 95% (1 reps or more) Forth set @ 50-55% (5×10 reps) Then… Kettlebell swings 1:00 on/1:00 off 3x, 55#/35# *** Every rep under 30 requires you to […]

Warm up 5-10 minutes Xfit WOD: Complete 5 rounds for time of: 50 feet Overhead walking lunges (45#/25# plates) 21 Burpees Then, rest 2 minutes and complete as many DU’s as possible within a 5 minute time limit. Post time and total DU’s to comments.

Warm Up: 5 minute row Xfit SWOD: Session 2, week #3 Squat First set @ 75% (5 reps) Second set @ 85% (3 reps) Third set @ 95% (1 reps or more) Forth set @ 50-55% (5×10 reps) Then… Seated box jumps; 30 reps with weight. Start with sitting on box in box squat position […]