Warm Up: Warmy Xfit WOD: 2 rounds AMRAP of; Burpees Box jumps (24″/20″) Push press (75#/55#) Slam balls (20#) Wall ball (20#/14#) Each exercise will last 2 minutes. Rotate quickly to the next exercise, no rest is allowed. There is a 2 minute rest between rounds. Post total reps to comments.

Warm Up: Jump rope (5 minutes) Xfit WOD: Cut off time 12 minutes 75 wall balls (20#/14#) 100 DU’s (4:1 single skips, or 400) Walking lunges (35#/25# plate) The goal is to complete the first two exercises quickly then with the remaining time count lunge steps while holding the plate overhead. Post total lunge steps […]

Warm Up: 5 minute row (at each 200M, row ME for 10 secs) Xfit SWOD: Session 2, week #1 Bench Press First set @ 65% (5 reps) Second set @ 75% (5 reps) Third set @ 85% (5 reps or more) Forth set @ 50-55% (5×10) Then…AMRAP in 5 minutes of 5 C2B pull up’s […]

Warm Up: Warmy Xfit WOD: With a partner, complete for max reps: 8:00 minutes max DU’s 6:00 minutes max box jumps 24″/20″ 4:00 minutes max SDHP (115#/75#) 2:00 minutes max pushups Post total reps to comments.

Warm Up: 5 minute row (at each 100M, row ME for 10 secs) Pulls 42 (12,9,7,7,7) Xfit SWOD: Session 2, week #1 Deadlift First set @ 65% (5 reps) Second set @ 75% (5 reps) Third set @ 85% (5 reps or more) Forth set @ 50-55% (5×10) Then…AMRAP in 2 minutes of Slam ball […]