Warm Up: Warmy Xfit WOD: Teams of 3 (at least one girl per team) 15 minute AMRAP of; Sprint to baseline then perform 20 squats (while holding 45#/25# plate). Leave plate there and sprint back to baseline. Plank hold (must hold plank until teammate who’s running returns otherwise a 20 rep penalty is issued) Burpee […]

For those that are here let’s sleep in and meet at 7:30am. Warm Up: Warmy Xfit WOD: Complete as many rounds as possible in 20 minutes of: Thruster, 5 reps (75#/55#) Hang Cleans, 7 reps (75#/55#) Sumo Deadlift High-pull, 10 reps (75#/55#) Mod weight 65#/45# Post completed rounds and reps to comments.

Meet outside on the field. Warm Up: Samson stretch (3 sets @ :15/ea.) 100 jumping jacks 20 bottom-to-bottom squat (hold at bottom for 3-5 secs) Xfit WOD: 800M run Broad jump burpee the length of the field and back 800M run Then…do 50 reps of either slam ball (40# will be available in addition to […]

Warm Up: 5 minute row Pulls Xfit SWOD: Week #4 Bench Press (deload) Set #1 is 5 reps @ 40% of your “working” one rep max. Set #2 is 5 reps @ 50%. Set #3 is 5 reps @ 60%. 5 sets of 5 BW dips 5 sets of 10 Abmat sit up’s Post time […]

Warm Up: 5 min row Pulls (12,8,7,7,6) Xfit SWOD: Week #1 (2nd round) Back Squat Set #1 is at 65% of “working” 1 RM load (add 10#’s to previous 1 RM at 90%), 5 times, Set #2 is at 75%, 5 times and set #3 is at 85%, 5 times (or more). Finish with 5 […]