Warm Up: Warmy Xfit WOD: Team of 2, 10 rounds of; 5 muscle snatchs (75#/55#) scaled (55#/45#) 10 HRPU Then…500 DU’s (total for the team and only one partner jumping at one time) Athlete’s must wait until partner has completed their respected set/rep to move to the other exercise. Substitutes for the muscle snatch; power […]

Warm up: 5 minute row Pulls (10,8,6,6,6) Warm up: 5 minute row Pulls Stomach routine – weighted, hangs, rolls & sides; 10, 10, 15 & 15-20 per Xfit SWOD: Session 3, Week #4 Squat (deload) 40% x 5, 50% x 5, 60% x 5 Front squats – 40%x5, 50%x5, 60%x all-out Good mornings 3×10 Post […]

Meet in the small gym. Warm Up: Warmy Xfit WOD: On the minute for 15 minutes of; 3 power cleans (135#/95#) scaled (95#/65#) or (65#/45#) 10 DU’s (single skipper’s 3:1, or 30/round) Box jumps – rd 1 1 jump, rd 2 2 jumps, rd 3 3 jumps…etc. until rd 15 15 jumps (20″) Post last […]

Warm Up: 100 single skips and 50 DU’s Pulls – work pulls in for a max rep of 34 throughout the main lift and assistance work. Try to break it up so you’re doing reps in between the main lift and maybe set 1 or 2 on the assistance work. For example, 10 reps just […]

Warm Up: Warmy Xfit WOD: “Tabata This” 20 seconds on, 10 seconds off of; Box jumps (20″) – 8 risers/side plus top, make 7-9 Push press (95#/65#) – scaled (65#/45#) – all Olympic bars (45#&35#) plus bumpers to make Rx’d and scaled weight Then…rest and do the following: 3 minute AMRAP of; 10 Hang cleans […]