Warm Up: 5 minute row Pulls Xfit SWOD: Week #4 Bench Press (deload) Set #1 is 5 reps @ 40% of your “working” one rep max. Set #2 is 5 reps @ 50%. Set #3 is 5 reps @ 60%. 5 sets of 5 BW dips 5 sets of 10 Abmat sit up’s Post time […]

Warm Up: 5 min row Pulls (12,8,7,7,6) Xfit SWOD: Week #1 (2nd round) Back Squat Set #1 is at 65% of “working” 1 RM load (add 10#’s to previous 1 RM at 90%), 5 times, Set #2 is at 75%, 5 times and set #3 is at 85%, 5 times (or more). Finish with 5 […]

Warm Up: Pre-WOD warmy Xfit WOD: 5 Rounds for time of; 100 DU’s (300 single skips) 10 Deadlift (185#/105#) 20 Wall ball (20#/14#) Post time to comments.

Warm up: 5 minute row Xfit SWOD: Week #4 deadlift (deload) 40% x 5, 50% x 5, 60% x 5 Complete for time: 30 KB snatch (15 reps per arm) 20 Stomach suspension twists 10 Front squat (185#/135#) 20 Suspension mountain climbers (R&L leg = 1 rep) 30 Pull-Ups (first 10 dead, then whatever) Rest […]

Warm Up: Pre-WOD warmy Xfit WOD: For time; HRPU Plyo box jump (16″/12″) Then…200 squats The HRPU’s and plyo box jumps are ladder format. A team of two will perform each exercise accordingly; start with HRPU’s, first athlete will complete 10 reps, the second athlete 10 reps, then athlete #1 9 reps, athlete #2 9 […]