Warm up: 5 minute row Pulls Xfit SWOD: Week #4 back squat (deload) 40% x 5, 50% x 5, 60% x 5 Slam ball ladder on the minute. Post last round complete to comments.

Warm Up: Skill – Practice deadlifts (light weight) 5-10 minutes. Focus on the following; Natural stance with feet under hips Symmetrical grip whether parallel, hook, or alternate Hands placed where arms won’t interfere with legs while pulling from the ground Bar above juncture of little toe and foot Shoulders slightly forward of bar Inside of […]

Warm Up: pre-wod warmy Xfit WOD: Max rounds in 3 minutes of: 3 Push press (115#/75#) – MOD (95#/65#) 6 Push-ups 9 Squats Rest 1 minute. Repeat for a total of 5 cycles Post total rounds and reps to comments.

Warm Up: 5 minutes row Pull’s 10,7,6,6,5 Xfit SWOD: Week #3 Bench Press Set #1 is 5 reps @ 75% of your “working” one rep max. Set #2 is 3 reps @ 85%. Set #3 is 1 reps (or more) @ 95%. 5 sets of 10 reps @ 50%. 10-15 minutes of MWOD exercises Post […]

Warm Up: 5 minutes of skill practice at exercises. Xfit WOD: Group one completes: 3 minutes max reps of; Max Row Max Front squats (95#/65#) Max Ball slams (20#) Group two completes: 3 minutes max reps of; Max Box jumps (24″/20″) Max Hang cleans (95#/65#) Max Wall ball (20#, 10 ft. target/14#, 9 ft target) […]