Warm Up: 5 minute row Xfit SWOD: Session 3, week #2 Squat 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… 3 rounds of: 10 tire flips (flips Rx’d, jump through scaled) 20 sledgehammer swings (may substitute […]

Warm Up: Warmy Strength: Push Press 5,5,5 (3 sets, 5 reps each) Find a challenging weight, if you know your 1RM (1 rep max) use 70% of that weight to start your sets. Get into groups of 3-5 to complete this part of the workout. The weight should be heavy but pay attention to form […]

Meet in the small gym Warm Up: Warmy Xfit WOD: One round for time of; 25, 50, 25 squat clean/overhead (75#/55# – scaled weight 55#/35#, please use body pump bars for scaled wt) Teams of 3 (one girl per team). Athlete 1 preforms 25 squat clean/overheads while athlete 2 & 3 are jumping rope (single […]

Warm Up: 5 minute row Pulls 8,7,5,5,5 Xfit SWOD: Session 3, week #1 Bench Press First set @ 65% (5 reps) Second set @ 75% (5 reps) Third set @ 85% (5 reps or more) Forth set @ 50-55% (5×10 reps) Then… one round for time of: 21, 15, 9 KB swings (65#/45#) T2B Finish […]

Warm Up: Warmy Practice handstand holds for 2-3 minutes (partner assisted) Xfit WOD: Two rounds of: 400 meter run carrying a 20#/14# wall ball 50 wall balls (20#/14#; 10′ and 9′ targets) 24 burpees (touch top of soccer goal) Teams of two. Divide the work as deemed necessary. Each athlete must complete at least 10 […]