Warm Up: Warmy Xfit WOD: For time: 21-18-15-12-9-6-3 rep rounds of: Begin each round with bear crawl (half court and back) Squat clean 95#/65# DU’s (4:1 singles) Slam balls (20#) Box jumps (24″/20″) Scaled weight; reduce Rx’d wt. by 10% then round to closest build weight. For example, reduce Rx’d 75# weight by 10%, or […]

Warm Up: 5 minute row Xfit SWOD: Session 2, week #3 Bench press First set @ 75% (5 reps) Second set @ 85% (3 reps) Third set @ 95% (1 reps or more) Forth set @ 50-55% (5×10 reps) Then… Shoot thru’s on parallettes with dip and push up, AMRAP in 3 minutes Post weight […]

Happy 4th of July! Warm Up: Warmy Xfit WOD: “Blake” 100 ft walking lunges (45#/25#) plate held overhead 30 box jumps (24″) 20 wall balls (20#/14#) 10 wall walks Post time to comments.

Warm Up: 5 minute row Xfit SWOD: Session 2, week #3 Deadlift First set @ 75% (5 reps) Second set @ 85% (3 reps) Third set @ 95% (1 reps or more) Forth set @ 50-55% (5×10 reps) Bulgarian split squats 3×8 use “manageable” DB weight – slow and controlled Then… Foam roller roll-out 3×3 […]

Warm Up: Warmy Xfit WOD: Partner up and perform the following for time; 50 push press (75#/45#) 40 SDHP (85#/55#) 30 floor press (95#/65#) 20 power clean (105#/75#) PowerCleanDemo 10 deadlift (155#/100#) perform 1 burpee between reps While partner two is performing exercise 1, partner one needs to complete 25 DU’s before he/she can start […]