Warm Up: Warmy Xfit WOD; Complete as many reps as possible in 15 minutes following the rep scheme below: 3 Barbell Thrusters (75#/55#) 3 Burpees over barbell 6 Barbell Thrusters (75#/55#) 6 Burpees over barbell 9 Barbell Thrusters (75#/55#) 9 Burpees over barbell 12 Barbell Thrusters (75#/55#) 12 Burpees over barbell 15 Barbell Thrusters (75#/55#) […]

Warm Up: 5 minute row Pulls Xfit SWOD: Session 2, week #2 Back Squat First set @ 70% (3 reps) Second set @ 80% (3 reps) Third set @ 90% (3 reps or more) Forth set @ 50-55% (5×10 reps) 4 rounds each for time of: Row 500 meters 25 pushups Rest 2 minutes Post […]

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 […]