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 Squat 1×5 @ 40% 1×5 @ 50% 1×3 @ 60% […]

Warm Up: Warmy Xfit WOD: SWOD; 3×5 SDHP’s Use 50% – 80% of your 1 RM. Then… 4 rounds for time of; Sprint down and back on field, 25 push up’s and 25 sit up’s Post weight and time to comments.

Warm Up: Warmy Xfit WOD: Teams of 3, 10 minute AMRAP of; Push press (115#/75# – scaled 95#/55#) Sprint 120 yards; 20 feet before mid field line stop run and bear crawl to mid line then run backwards 20 feet away from mid line return to sprint and finish your run Squat cleans (wall ball; […]

Warm Up: 5 minute row Pulls 3×10 1×5 @ 40% 1×5 @ 50% 1×3 @ 60% Xfit SWOD: Session 3, week #2 Bench First set @ 70% (3 reps) Second set @ 80% (3 reps) Third set @ 90% (3 reps or more) Forth set @ 50-55% (5×10 reps) Then… Dumbbell rows – 2 warm […]

Warm Up: Warmy Xfit WOD: 5 rounds for time of; 10 Hang cleans (95#/65#) 20 Box jumps (24″/20″) 30 DU’s (3:1 single skips) Scaled version; hang clean weight (65#/45#). Box jump stays Rx’d. Equipment: All Olympic bars and bumpers to equal the above Rx’d and scaled weight. Post time to comments.