Warm Up: Tabata run 8/8 Xfit SWOD: Week #3 Shoulder Press Set #1 is 5 reps at 75% of your “working” one rep max. Set #2 is 3 reps at 85%. Set #3 is 1 rep (or more) at 95%. 50%; 5 sets, 10 reps. Pulls Then… AFAP (as fast as possible) 1000M row Post […]

Warm Up: Pre-WOD Warmy Xfit WOD: Grab the balls (wall balls that is…Susie) and meet on the soccer field. 15 minutes AMRAP of: Run one length of the soccer field Burpees Wall ball squat cleans (20#/14#) Teams of 3 (at least one girl/team) will complete the above WOD in relay format. For example, athlete #1 […]

Warm Up: 5 minute row Xfit SWOD: Week #3 – Back Squat Set #1 is 5 reps at 75% of your “working” one rep max. Set #2 is 3 reps at 85%. Set #3 is 1 rep (or more) at 95%. Then ~50% at 5 sets of 10 reps. Then… 5 sets of 10 reps […]

Warm Up: 5 minute 1/2 gasser Xfit WOD: Squats & Push Up’s On the minute for 20 minutes the following; 20 squats, 1 push up, 19 squats, 2 push up’s, 18 squats, 3 push up’s…etc. Last round is 1 squat, 20 push up’s. Post last round completed. Goal is to make all 20 rounds.

Warm Up: Pre-WOD warmy; Knee hugs Quad stretches The inch worm Spider walk Toy soldier march Walking toe touch High knees, running backwards and karaoke Xfit WOD: In Teams of 4 complete the following; 200 Burpees 400 Sit up’s 600 Box jumps (20″) Only two people per team can be working at the same time. […]