Warm Up: Warmy 50 mountain climbers (knee outside of elbow). After 10 climbers, 5 jumping lunges (each leg). Xfit WOD: Complete as many rounds as possible in 3 minutes: 3 Power Clean – 115#/75# (scaled 75#/55#) 6 Front Squats – 115#/75# (scaled 75#/55#) 9 Push Ups Rest while partner completes their round then switch. Repeat […]

Warm Up: Warmy Xfit WOD: “Annie” 50-40-30-20-10 DU’s Sit Up’s Then… 100 push up’s (cut off time 7 minutes) Post time to comments.

Warm Up: Warmy SWOD: 3×5 SDHP’s (115#/85#) Xfit WOD: 5 rounds 50-40-30-20-10x reps Burpees Sit-ups Post weight and time to comments

Warm Up: Warmy: handstand holds 3x:30 100 DU’s Xfit WOD: “Barbara’s evil step-sister” 5 rounds of: 20 KB swings (55#/35#) scaled (35#/20#) 30 push up’s 40 sit up’s 50 squats Post time to comments.

Warm Up: 5 minute row Pulls (12,8,7,7,6) Stomach Xfit SWOD: Session #4 Week #1 Bench press 65% (5 reps), 75% (5 reps), 85% (5 reps+) 50-55% 3×10 Kroc rows 1×40 reps Sled work: Sprint 100-150 feet at 85% intensity. Rest about 1 minute Repeat 5-15x (reps will depend on time and how we feel) Post […]