Warm Up: Warmy Xfit WOD: With a partner, 2 rounds for time: 100 Cleans (95#/65#) 100 HRPU’s 200 Double unders 200 situps (Abmat or not) Modification one (75#/55#) Modification two (65#/45#) You can work in groups of 2-3. Only one person can work at a time and the exercises must be done in this order. […]

Warm Up: 5 minute row Pulls Xfit SWOD: Session 2, 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… 15 thrusters (75#/55#) 12 thrusters (85#/65#) 9 thrusters (95#/75#) 25 ring push up’s 9 thrusters […]

Warm up: 3 Rounds; 1 min hollow hold 1 min plank 1 min sit ups Xfit WOD: Death by 10 meters Meet on the field behind the Y. Perform 3 burpees at the end of each prescribed run, completing the burpees before each one minute is up. Post last completed round to comments.

Warm Warmy Xfit WOD: WOD for my 40th birthday. Scott made it up, so be ready!!! Pull ups (kipping, or jumping if you can’t kip), 75#/55# front squat, HR push ups, box jumps (20″), 65#/45# push press, sit ups ABmat, 35#/25# overhead walking lunge (20 right leg, 20 left leg), medicine ball cleans (20#/14#), 75# […]

Warm Up: 5 minute row Pulls Xfit SWOD: Session 2, week #2 Shoulder Press 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… AMRAP 10: 50 DU’s 15 KBS (55#/35#) 50 DU’s 10 knees to elbows Post […]