I won’t be at the gym Monday or Wednesday. I’ll try and post the WOD’s but no guarantee. I should be in on Friday. Warm up: Warmy Xfit WOD: 20 min AMRAP of: 1 push up; 20 squats, 2 push up’s; 19 squats…etc until 20 push up’s; 1 squat. Post last round completed to comments.

Warm Up: Warmy Xfit WOD: With a partner, as many rounds as possible in 24 minutes of: 24 HRPU’S 24 Thrusters (75#/55#) scaled bar/weight will need to use body pump equipment 24 Hang cleans (95#/65#) scaled bar/weight will need to use body pump equipment 24 Deadlifts (145#/95#) scaled bar/weight will need to use body pump […]

Warm Up: 5 minute row Pull’s (14,9,8,8,7) Stomach SWOD: Session #4, Week #3 Shoulders 75% (5 reps), 85% (3 reps), 95 (1+reps) Close grip bench 65%(5), 75%(5), 85%(5) 2×30 Kroc rows rest/pause dips Post weight to comments.

Warm Up: Warmy Xfit WOD: 5 rounds of: 30 sec Double Unders 30 sec rest 30 sec Ball Slams 20&40# 30 sec rest 30 sec Box Jumps (20″) set up 5 stations 30 sec rest 30 sec Wall Ball Throws (20#/14# – 10′) 30 sec rest 30 sec Burpee (touch above paint line) 30 sec […]

Warm Up: 5 minute jump rope – mix in DU’s, singles, single leg…etc. Try to stay jumping for the entire time. Pull (14,9,8,8,7) Stomach (only sit up’s 3×10, increase your weight and roll outs 3×10) SWOD: Session #4, Week 3 Squats 75% (1×5), 85% (1×3), 95% (1×1+) 50-55% 3×12 (box squat) 5 minute AMRAP of: […]