Warm Up: 5 minute row Burgener warm up / MWOD Xfit SWOD: Back Squat – week #2 Set #1 is 3 reps @ 70% of your “working” one rep max. Set #2 is 3 reps @ 80%. Set #3 is 3 reps (or more) @ 90%. At 50%, 5 sets 10 reps. Then… Pull up’s […]

Warm up: Scott’s warm up Xfit WOD: Complete 5 rounds for time of: 50 feet Overhead walking lunges (45#/25# plates) 21 Burpees Post time to comments.

Warm Up: Samson stretch 2/leg 50 jumping jacks Skills test – L-sit hold (you get 2 attempts to post your longest hold) Prescription: Hands on bars with knuckles facing out Shoulder posted on top of the thumb Point your elbows back by trying to turn your hands out Lift legs up in front of you […]

Warm Up: Tabata row 6 damper setting Burgener warm up / MWOD Xfit SWOD: Bench Press Set #1 is 5 reps @ 65% of your “working” one rep max. Set #2 is 5 reps @ 75%. Set #3 is 5 reps (or more) @ 85%. 5 sets of 10 reps @ 50%. Then… Complete 21-15-9 […]

Warm Up: Suicide 40 Mountain climbers 20 squats Suicide Xfit WOD: Complete the following for time: 30 Decline push up’s (place feet on top of BOSU ball) 40 Bent over rows (45#/35#) 50 Wall balls (20#/14#) 60 Sit up’s (holding 10# plate) 70 Burpees Post time to comments.