Warm Up: Warmy 50 hollow rocks 50 mountain climbers My Birthday WOD: Teams of 2 perform the following; 5 rounds for time (cutoff time 31 minutes) 41 Thrusters (65#/45#) 41 ball slams 41 deadlifts (95#/65#) 41 burpees 41 Abmat sit up’s Finish with 72 DU’s, each athlete if time permits. Teams of two will split […]

Stomach Pulls (3×8, 2×5 fat grip) SWOD: Session 3, week 1; Shoulders 65%x5, 75%x5, 85%x5+ Work in tricep pushdowns during main sets (3×10, blue band) 50-55% 5×10 Rest-pause EZ curls TRX fat grip pulls (3×10) Post weight to comments.

Note – starting next Monday there will be two session, a 5:30am and 6:30am. Those that show up for the 5:30am will set up and those that show up for the 6:30am will tear down the equipment. Warm Up: Warmy 2x plank, 1 minute hold 30 second rest 2x hollow hold, 1 minute hold 30 […]

Stomach Pull’s (12,9,8,6,6) SWOD: Session 3, Week 1 Squats 65%x5, 75%x5, 85%x5 50-55% 5×10 Monster walks, in between main sets (3×10 ea. side) Good mornings (3×15) manageable weight but challenging Post weight to comments.

I’ll be at the track at 7am. Warm up: 5 minute run around the track (Ralston Valley High School) Xfit WOD: 800Mx4 400Mx4 Rest = 1:1 Post times to comments.