Warm Up: Warmy Xfit WOD: Teams of 3, 10 minute AMRAP of; Push press (115#/75# – scaled 95#/55#) Sprint 120 yards; 20 feet before mid field line stop run and bear crawl to mid line then run backwards 20 feet away from mid line return to sprint and finish your run Squat cleans (wall ball; […]

Warm Up: 5 minute row Pulls 3×10 1×5 @ 40% 1×5 @ 50% 1×3 @ 60% Xfit SWOD: Session 3, week #2 Bench First set @ 70% (3 reps) Second set @ 80% (3 reps) Third set @ 90% (3 reps or more) Forth set @ 50-55% (5×10 reps) Then… Dumbbell rows – 2 warm […]

Warm Up: Warmy Xfit WOD: 5 rounds for time of; 10 Hang cleans (95#/65#) 20 Box jumps (24″/20″) 30 DU’s (3:1 single skips) Scaled version; hang clean weight (65#/45#). Box jump stays Rx’d. Equipment: All Olympic bars and bumpers to equal the above Rx’d and scaled weight. Post time to comments.

Warm Up: 5 minute row Pulls 3×10 1×5 @ 40% 1×5 @ 50% 1×3 @ 60% Xfit SWOD: Session 3, week #2 Deadlift First set @ 70% (3 reps) Second set @ 80% (3 reps) Third set @ 90% (3 reps or more) Forth set @ 50-55% (5×10 reps) Then… Bulgarian lunges 3×6 (per leg) […]

Warm Up: Warmy Xfit SWOD: Power Clean 3×5. If you know your 1RM use 50-70% to determine your weight. We’ll work this for about 10 minutes then start main WOD below. Xfit WOD: Every minute on the minute for twenty minutes, add a burpee. Your goal is to continue to add one burbee for a […]