Warm Up: Pre-WOD warmy Xfit WOD: For time; HRPU Plyo box jump (16″/12″) Then…200 squats The HRPU’s and plyo box jumps are ladder format. A team of two will perform each exercise accordingly; start with HRPU’s, first athlete will complete 10 reps, the second athlete 10 reps, then athlete #1 9 reps, athlete #2 9 […]

Warm Up: Pre-WOD warmy Xfit WOD: For time 21,18,15,12,9,6,3 of: SDHP (95#/65#) Burpees Post time to comments.

Warm Up: 5 minute row Pulls Xfit SWOD: Week #4 Shoulder Press (deload) Set #1 at 40% of one “working” RM 5 reps, set #2 at 50% 5 reps, set #3 at 60% 5 reps. 4 set of 10 reps of curls 6 minute AMRAP of; 70lbs farmer walks (from baseline to half court and […]

Warm Up: Samson Stretch 1 minute wall sit x2 :30 hollow hold x2 Xfit WOD: “Annie” for time; 50,40,30,20,10 DU’s (3:1 single skip) Sit up’s Rest two minute then… 100 max effort box jumps (24″/20″) – cut off time 7 minutes. No step up’s allowed at Rx’d height. Mod height (20″/16″) Post times to comments.

Warm up: 5 minute row Pulls Xfit SWOD: Week #4 back squat (deload) 40% x 5, 50% x 5, 60% x 5 Slam ball ladder on the minute. Post last round complete to comments.