Warm Up: Warmy Xfit WOD: Teams of 5 (team must consist of 2 females) perform the following; Wall balls (20#/14#) Weighted lunges (45#/25# plates) HRPU Kettlebell swings (55#/35# – grab 55# DB’s from weight room, KB from storage and one in weight room) Ground to overhead (75#/55#) Teams will complete 4 rounds, 1 minute at […]

Warm up Pulls (8,6,5,5,4) Stomach SWOD: Session 1, week 2 deadlift 70%x3, 80%x3, 90%x3+ Front Squat – 60%x8, 70%x8, 80%x6 Good mornings 3×8 (starting weight 95#) 100 abmat sit ups for time Post weight to comments.

Warm Up: Warmy Paused scissor jumps 10x’s each leg 20 paused frog jumps – deep squat jump/explode, focus on height Power skipping with 14# wall ball down and back x2 (rest after first set)- focus on both jump height and distance Xfit WOD: For time of; 50 DU’s (3:1 singles) 100 push press (75#/55#) 50 […]

Warm Up: Warmy Xfit WOD: Power cleans – take 10 minutes and find your 1RM Then… Teams of 2 perform the following sequence AMRAP for 12 mintues; Power cleans (95#/65#) odd numbers Weighted push up’s (25#/10# plates) even numbers Post rounds and reps to comments.

We might need to shovel our driveways tomorrow morning but if not, then… Warm Up Pull’s (7,6,5,4,4) weighted Stomach SWOD: Shoulders, session 2 70%x3, 80%x3, 90%x3+ 50-55% 5×10 Banded delt movements 4 rounds, 15 reps/exercise of; v-out’s behind neck pull aparts Kroc rows 2×40 AHAP Post weight to comments.