5 minute warm up Pull’s (8,6,5,5,4) Stomach SWOD: Session 3, week 1 – Squats Squat – 75%x5, 85%x3, 95%x1+ 50-55% 5×10 Good mornings (3×12) starting weight 95#/65# Post weight to comments.

Again, great job to everyone who participated in the challenge. Warm Up: Warmy :15 v-up’s :30 handstand hold :45 hollow rocks 1:00 sit up’s Xfit WOD: Teams of 3 will perform the following for 15 minutes; Plank walks Front squats (95#/65#) Push up’s Athlete 2 and 3 perform AMRAP while athlete 1 plank walks to […]

Warm Up: Warmy 3 rounds of; Plank holds (push up position) :45 secs, rest :15 secs Hollow hold :45 secs, rest :15 secs Xfit WOD: Complete a max set of: Sit-up (max reps in one minute) Knees-to-elbow Squat (max reps in one minute, 135#/95#) Supine ring rows Slam ball (20#) Deadlift (max reps in one […]

Warm up Pull’s (8,6,5,5,4) Stomach Banded straight arm lat pull-downs 5×12 (red band) SWOD: Session 1, Week 2 – Bench 70%x3, 80%x3, 90%x3+ Incline Press – 60%x8, 70%x8, 80%x6 Kroc rows 2×40 AHAP Rest-pause EZ curls Post weight to comments.

Warm Up: Warmy Xfit WOD: Teams of 5 (team must consist of 2 females) perform the following; Wall balls (20#/14#) Weighted lunges (45#/25# plates) HRPU Kettlebell swings (55#/35# – grab 55# DB’s from weight room, KB from storage and one in weight room) Ground to overhead (75#/55#) Teams will complete 4 rounds, 1 minute at […]