Warm Up: Jump rope (5 minutes) Xfit WOD: Cut off time 12 minutes 75 wall balls (20#/14#) 100 DU’s (4:1 single skips, or 400) Walking lunges (35#/25# plate) The goal is to complete the first two exercises quickly then with the remaining time count lunge steps while holding the plate overhead. Post total lunge steps […]

Warm Up: 5 minute row (at each 200M, row ME for 10 secs) Xfit SWOD: Session 2, 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) Then…AMRAP in 5 minutes of 5 C2B pull up’s […]

Warm Up: Warmy Xfit WOD: With a partner, complete for max reps: 8:00 minutes max DU’s 6:00 minutes max box jumps 24″/20″ 4:00 minutes max SDHP (115#/75#) 2:00 minutes max pushups Post total reps to comments.

Warm Up: 5 minute row (at each 100M, row ME for 10 secs) Pulls 42 (12,9,7,7,7) Xfit SWOD: Session 2, week #1 Deadlift First set @ 65% (5 reps) Second set @ 75% (5 reps) Third set @ 85% (5 reps or more) Forth set @ 50-55% (5×10) Then…AMRAP in 2 minutes of Slam ball […]

Warm Up: Samson stretch 3 times per leg @ :15 secs 5 minute half gasser Xfit WOD: With a continuously running clock do one push-up the first minute, two push-ups the second minute, three push-ups the third minute… continuing as long as you are able. Use as many sets each minute as needed. Then…100 BW […]