Warm Up: Warmy 3 wall sits 1 minute each, 10 second rest in between 2×20 superman’s 1 plank hold, 1 minute Xfit WOD: Partner up and perform the following reps for time; 50,40,30,20,10 Wall ball (20#/14#) Push press (75#/55#) Each athlete needs to complete both exercises (how ever they want) then finish with 100 push […]

Warm Up: Warmy Xfit WOD: This WOD is from Scott’s bag of tricks – I’m going to call it “ball crusher”…for those that get the joke. Sorry Scott, couldn’t resist. For time of; 1,2,3,4,5,6,7,8,9,10,9,8,7,6,5,4,3,2,1 Thrusters (75#/55#) In between sets, 15 DU’s or 45 singles. For example, first set perform 1 thruster and 15 DU’s then […]

Warm Up: 5 minute (run/row/bkie – whatever) Pulls (16,10,9,8,8) Stomach SWOD: Session 4, week 3 Press 75%x5, 85%x3, 95%x1+ 50-55% 5×10 Kroc rows 3×20 Straight bar curl rest-pause Post weight to comments

Warm Up: Warmy Xfit WOD: Partner up (male/female) and bang out the following for time; 150 Hang cleans (75#/55#) 150 burpees The athlete who finishes first must pick up a wall ball (20#/14#) or slam ball (20#) and run wall-to-wall until partner finishes their exercise. For every wall touch take 1 sec off total time. […]

Warm Up: 5 minute (run/row/bike – whatever) Pulls (16,10,9,8,8) Stomach SWOD: Session 4, week 3 Squats 75%x5, 85%x3, 95%x1+ 50-55% 5×10 3×12 K2E Post weight to comments.