Warm Up: 5 minutes of skill practice at exercises. Xfit WOD: Group one completes: 3 minutes max reps of; Max Row Max Front squats (95#/65#) Max Ball slams (20#) Group two completes: 3 minutes max reps of; Max Box jumps (24″/20″) Max Hang cleans (95#/65#) Max Wall ball (20#, 10 ft. target/14#, 9 ft target) […]

Warm up: 5 minute row Pull’s – 10,7,6,6,5 Xfit SWOD: Week #3 Deadlift Set #1 is 5 reps @ 75% of your “working” one rep max. Set #2 is 3 reps @ 85%. Set #3 is 1 reps (or more) @ 95%. Then 50% 5 sets 10 reps Then… 2 Minutes max reps of the […]

Warm up: 3 rounds of; 15 squats 20 sit up’s 10 push up’s Then… 1 Suicide Xfit WOD: Complete 500 DUs. At the top of each minute complete 3 thrusters 95/65. Mod 4:1 single skips if can’t DU. Pair off on bars and start 30 seconds off cycle with partner. Post time to comments.

Warm Up: lap run + 5 50M build up’s Xfit Track WOD: 5 x 800m, rest 2:00, hold splits within 3-5 seconds Post splits to comments.

Warm Up: On your own… Xfit WOD: “Christine” 3 rounds for time of: 500m row 12 BW (body weight) deadlifts 21 box jumps (24″/20″) Since we only have access to 4 rowers, a max of 8 athletes will be able to participate in each heat. Myself, Scott, Kurt, Kevin H. and Mike have committed to […]