Warm Up: 5 minutes row Xfit SWOD: Week #2 Bench Press 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%. 5 sets of 10 reps @ 50%. 10-15 minutes of MWOD exercises Post weight to […]

Warm Up: Samson stretch 75 sit up’s Xfit WOD (make sure to watch the videos below): AMRAP in 5 minutes, followed by 1 min rest, for each cuplet: Round 1: 9 Power Cleans (95#/65#) PowerCleanDemo 9 Push Ups Round 2: 6 Squat Cleans (95#/65#) SquatCleanDemo 6 Hand Release push ups Round 3: 3 Power Clean […]

Warm up: 5 minute row Burgener & MWOD Xfit SWOD: week #2 Deadlift 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%. Then 50% 5 sets 10 reps Then… Complete AMRAP in 7 minutes of: […]

Warm Up: Jump rope 5 minutes Samson Stretch (15 secs x3) Xfit WOD: “Tabata Fight Gone Bad” Complete 40 intervals of 20 seconds of work followed by ten seconds of rest. Perform 8 consecutive intervals of each of the following exercises: Wall-ball 20#/14#(Reps) Sumo deadlift high-pull 75#/55# (Reps) Box Jump 20″ box (Reps) Push-press 75#/55# […]

Saturday WOD – Ralston Valley High School at 8am. Warm Up: 5 build-up 100 meter runs Stretch Xfit WOD: 1600M 1200M 800M 400M Rest equals how long it took to run the required meter. Post times to comments.