5 minute warm up Pulls (7,6,5,4,4) weighted Stomach, 2 rounds SWOD: Session 2, week 4 Squat 70%x3, 80%x3, 90%x3+ 50-55% 5×10 Good mornings 3×8 – manageable weight but enough to feel it Band extensions medium weight 50 reps Post weight to comments.

Who’s not signed up for the challenge yet? A friendly reminder, those that want to have Deviant shirts the day of the challenge you’ll need to sign up by this Wednesday 2/20/13. Warm Up: Warmy 7 minute to practice handstand hold, push up’s, find max hold time or unbroken push up count Xfit WOD: “Tabata […]

Don’t wait until last minute to sign up for the challenge. Click the tab “2013 challenge deviant” for more information or the banner above comments. Warm Up: Warmy 50 sit ups 3 minutes of DU’s – no single skips, practice your DU’s 2 minute rest…then Complete as many rounds and reps as possible in 15 […]

5 minute warm up Pull’s (7,6,5,4,4) 5 out of 7 days Stomach, the usual SWOD: Session 1, week 2 – Bench Bench Press – 65%x5, 75%x5, 85%x5+ 50-55% 5×10 Supine ring rows, 3x max reps (on last set once you fail have partner support back and reduce weight so you can complete 10-15 more reps) […]

Warm Up: Warmy 5 minutes alternating between :30 plank hold, :30 wall sit, no rest. Complete the following; 1,2,3,4…10,9,8,7,6…1 Thrusters (95#/65#) DU’s Cut off time 20 minutes. Post last completed round to comments.