Warm Up: 5 minute row Pulls 10,7,6,6,5 Ab work – get it done before you leave Weighted sit up’s SEE BELOW Hanging leg raises 10 reps Roll outs 15 reps Side bends 20 reps/side (use weight) Xfit SWOD: Session 3, week #3 Deadlift 1×5 @ 40% 1×5 @ 50% 1×3 @ 60% First set @ […]

Warm Up: Warmy Xfit WOD: Burgener warm-up (prepares for snatch lift) 3×5 muscle snatch or snatch progression Then… “Karen” 150 wall balls for time. Post time to comments.

Meet in small gym and try to be there at 5:30am – this might be a long WOD. Warm Up: Warmy Xfit WOD: Teams of 5 perform the following for time; 500 burpess 500 DU’s (NO SINGLE SKIPS – you must attempt DU’s) Post time to comments.

Warm Up: 5 minute row Pulls 9,7,6,5,5 Ab work – get it done before you leave Weighted sit up’s (weight behind head) 10 reps Hanging leg raises 10 reps Roll outs 15 reps Side bends 20 reps/side (use weight) Xfit SWOD: Session 3, week #3 Press 1×5 @ 40% 1×5 @ 50% 1×3 @ 60% […]

Warm Up: Warmy Xfit WOD: For time of; 21 ground to overhead (any way is allowed – power clean press, squat clean press, jerk, muscle snatch…etc.) 75#/55# scaled 65#/45# 18 ground to overhead 15 ground to overhead 12 ground to overhead 9 ground to overhead 6 ground to overhead 3 ground to overhead In between […]