Warm Up: 5 minute row Pull’s 38 (11,8,7,6,6) Stomach SWOD: Session #3, Deadlift (deload) Deadlift – 40%x5, 50%x5, 60%x5 Then…dog sled Load up a manageable weight. Sprint 100-150 feet at 85% intensity. Rest 30 seconds Repeat 5-15x’s – we’ll see how we feel after the 5th round. Post sled weight to comments.

Warm up: Warmy Xfit WOD: Teams of 2 will preform the following. 21,18,15,12,9,6,3 reps for time of; Wall balls (20#/14#) each athlete Deadlifts (155#/100#) each athlete 4 wall touches (length of court = 1) Athlete 1 finishes wall ball then moves to DL’s. However athlete 1 can’t start exercise until athlete 2 finishes wall touches. […]

Warm up: Warmy DEWOD: Power cleans 10×2 Dynamic Effort (DE) – work at your 60% 1 RM weight. The focus is speed of bar, acceleration. Xfit WOD: As Many Reps As Possible in 10:00 of: Run 800m (twice around field) 150 – Double Unders (450 singles) Max Reps Box Jumps (24″/20″) Post box jump reps […]

Warm Up: Warmy + w/ a partner handstand holds 3x:30. Wall walk to a handstand, attain hollow hold position and attempt to move toes from the wall, while partner spots. Xfit WOD: Teams of 2 of; 200 wall balls (20#/14#) AMRAP of burpees Athlete 1 begins wall balls while athlete 2 starts burpees. Athlete 2 […]

Warm up: 5 minute row Pulls (10,8,6,6,6) Stomach routine – weighted, hangs, rolls & sides; 10, 10, 15 & 15-20 per Xfit SWOD: Session 3, Week #4 Press (deload) 40% x 5, 50% x 5, 60% x 5 Close Grip Bench Press – 40%x5, 50%x5, 60%x5 Straight Bar Curls- 3 sets of 10 reps Post […]