5 minute warm up Pull’s (2×10, 3×5 fat grip) Stomach SWOD: Session 2, week 3 – press 75%x5, 85%x3, 95%x1+ 50-55% 5×10 1A – banded tricep pull downs 3×12 1B – bent over bar row 3×12 1C – tempo bicep curl :45 seconds (start with elbows bent, slowing lower (for 3 seconds) until arms are […]

Warm Up: Warmy 100 hollow rocks Take 10 minutes to work up to the following weight; Power clean 135#/95# Front squat 135#/95# Then…no rest Teams of 2, 10 minute AMRAP of; 5 power cleans (115#/75#) 5 front squats (115#/75#) Then…no rest 60 power snatches (cut off time 7 minutes, split between partners – 75#/45#) Post […]

5 minute warm up Pulls (11,8,7,6,6) Stomach SWOD: Session 2, week 3 – squats 75%x5, 85%x3, 95%x1+ 50-55% 5×10 Back extensions 5×10 150 Hollow rocks Post weight to comments.

Warm Up: Warmy 3x 1 minute plank holds, 30 seconds rest in between. Xfit WOD: Teams of 2 for time of; 10, 9, 8, 7, 6, 5, 4, 3, 2, 1… Deadlifts (155#/100#) Push press (115#/75#) even numbers Weighted push ups (45#/25# plates) odd numbers Post time to comments.

Warm Up: Warmy 3min Rest (during rest, practice candlestick roll to warm up for pistols) 3min max Rolling pistols (alternate legs) watch videos below for a better understanding 3min Rest 3min max Double Unders Xfit WOD: 15 minute AMRAP of; 21 Abmat sit up’s 15 Box jumps (24″/20″) 9 Wall balls (20#/14#) Post rounds and […]