5 minute warm up Pulls 3×10 kipping, 2×5 C2B Stomach 3×10 weighted (AHAP), 3 L-sits as long as you can hold (minimum 10 seconds) SWOD: Deload deadlift A-1: Romanian Deadlift, 3×10, 4020 (watch video below for correct form) A-2: Back Extension, 3×15, 2012 Then… 6 minute AMRAP of; 5 muscle snatch (95#/65#) Farmer walks (70#/50# […]

Warm Up: Warmy 5 minute relay (sprints) teams of 4. Down and back. Xfit WOD: 12 minute AMRAP of; 3 Power cleans (135#/75#) 5 wall ball sit ups 7 HRPU’s Equipment; All 45#/35# Olympic bars (plus 2 in weight room) 45# bumpers, 15# bumpers and 5# metal weights. All wall balls and mats. Post rounds […]

Warm Up: Warmy Xfit WOD: **meet in the big gym** For time: 50 Box jump (24″/20″) 50 Push press, 45#, Olympic Bar 50 Kettlebell swings, (35#/25#) Walking Lunge, 50 steps (25 each leg) 50 Slam balls (20#) 50 Squats (75#/55#) 50 Ab mat sit up’s 50 Burpees 50 Wall ball shots, (20#/14#) 50 Double unders […]

Warm Up: 5 minutes of whatever Stomach Deload shoulders 3×12 at 50% 1RM SWOD: Complete 9 rounds for time of: 5 DB Thrusters 35#/25# 5 Strict Chin Ups 5 Burpees Post time to comments.

Warm Up: Warmy Handstand holds 3×30 seconds (rest 30 seconds between sets) Practice HSPU’s if you’re comfortable in handstand. Xfit WOD: Team of 2 perform the following for time; 150 wall balls / each athlete (20#/14#) Athlete 1 starts at wall ball while athlete 2 waits. Once athlete 1 needs to rest (i.e. drops ball, […]