Warm Up: Warmy 1 minute plank hold, 1 minute hollow hold and 1 minute wall sit x2, no rest in between. Xfit WOD: 10 rounds for time of; 10 deadlifts (165#/115#), plates needed 45’s, 35’s, 15’s and 10’s 10 push ups handstand holds Teams of three – athlete A starts at deadlift, athlete B push […]

5 minute warm up Pulls (10,7,6,6,5) Stomach x2 SWOD: Session 2, week 1 – Squats 65%x5, 75%x5, 85%x5+ 50-55% (5×10) Straight Leg Deadlift 50%x10, 60%x10, 70%x10 Post weight to comments.

I won’t be there tomorrow but back on Wednesday. Warm Up: Warmy Xfit WOD: For time of: 50, 40, 30, 20, 10 Push press (95#/65#) Box jump (24″/20″) Finish with 150 DU’s (3:1 singles) Post time to comments.

Warm Up: Warmy Practice DU’s for 5 minutes Xfit WOD: 12 minute AMRAP of: 150 Wall balls 90 Double-unders 30 Muscle-ups – For those not participating in the Open Games, substitute muscle ups with burpees. In order for everyone to complete the WOD make sure the athlete you follow, they complete the wall ball section […]

1000m row Stomach SWOD: Deload week, shoulders Shoulder press, dynamic effort 10×3 @70% Tiger bend push ups, 4x5reps 10-8-6-4-2, Pull ups 15 Abmat situps Back ext, 3x10reps Banded pull aparts, 75reps Post weight to comments.