Warm up Pulls (8,6,5,5,4) Stomach SWOD: Session 1, week 2 deadlift 70%x3, 80%x3, 90%x3+ Front Squat – 60%x8, 70%x8, 80%x6 Good mornings 3×8 (starting weight 95#) 100 abmat sit ups for time Post weight to comments.

Warm Up: Warmy Paused scissor jumps 10x’s each leg 20 paused frog jumps – deep squat jump/explode, focus on height Power skipping with 14# wall ball down and back x2 (rest after first set)- focus on both jump height and distance Xfit WOD: For time of; 50 DU’s (3:1 singles) 100 push press (75#/55#) 50 […]

Warm Up: Warmy Xfit WOD: Power cleans – take 10 minutes and find your 1RM Then… Teams of 2 perform the following sequence AMRAP for 12 mintues; Power cleans (95#/65#) odd numbers Weighted push up’s (25#/10# plates) even numbers Post rounds and reps to comments.

We might need to shovel our driveways tomorrow morning but if not, then… Warm Up Pull’s (7,6,5,4,4) weighted Stomach SWOD: Shoulders, session 2 70%x3, 80%x3, 90%x3+ 50-55% 5×10 Banded delt movements 4 rounds, 15 reps/exercise of; v-out’s behind neck pull aparts Kroc rows 2×40 AHAP Post weight to comments.

Come on xfitter’s, tomorrow is the last day to sign up for the challenge (if you want to pick up your shirt the day of the event). Remember, we’re putting on the challenge to support the Y’s community campaign and to get some more equipment for the group. You still have until the night before […]