Warm Up: 5 minutes of whatever Stomach Deload shoulders 3×12 at 50% 1RM SWOD: Complete 9 rounds for time of: 5 DB Thrusters 35#/25# 5 Strict Chin Ups 5 Burpees Post time to comments.

Warm Up: Warmy Handstand holds 3×30 seconds (rest 30 seconds between sets) Practice HSPU’s if you’re comfortable in handstand. Xfit WOD: Team of 2 perform the following for time; 150 wall balls / each athlete (20#/14#) Athlete 1 starts at wall ball while athlete 2 waits. Once athlete 1 needs to rest (i.e. drops ball, […]

Warm Up: 5 minute (row/run/bike/TRX-whatever) Pulls (16,10,9,9,8) Stomach SWOD: Squat 5×3 75%-85% of your 1RM Then… Every 30 seconds for 10 minutes: 1 Power Clean + 1 Hang Power Clean + 1 Push Jerk @ 115#/75# To complete this workout as Rx, you must complete all 20 reps at 115#/75#. If you cannot do 115#/75# […]

Warm Up: Warmy Xfit WOD: For time of; 21,15,9 Push presses (95#/65#) Burpees Deadlift (95#/65#) DU’s (4:1 for singles) Post time to comments.

Warm Up: Warmy 3 minute plank hold – rules; can drop to elbows 3 times but only rest 1 second per drop then back up to push up position. Penalty – if you raise butt, drop to knees…something that creates a rest you must perform 1 wall walk/rest at end of hold. Xfit WOD: Partner […]