Warm Up: Warmy Xfit WOD: “Tabata This” 20 seconds on, 10 seconds off of; Box jumps (20″) – 8 risers/side plus top, make 7-9 Push press (95#/65#) – scaled (65#/45#) – all Olympic bars (45#&35#) plus bumpers to make Rx’d and scaled weight Then…rest and do the following: 3 minute AMRAP of; 10 Hang cleans […]

Warm Up: 5 minute row Pulls 10,7,6,6,5 Ab work – get it done before you leave Weighted sit up’s SEE BELOW Hanging leg raises 10 reps Roll outs 15 reps Side bends 20 reps/side (use weight) Xfit SWOD: Session 3, week #3 Deadlift 1×5 @ 40% 1×5 @ 50% 1×3 @ 60% First set @ […]

Warm Up: Warmy Xfit WOD: Burgener warm-up (prepares for snatch lift) 3×5 muscle snatch or snatch progression Then… “Karen” 150 wall balls for time. Post time to comments.

Meet in small gym and try to be there at 5:30am – this might be a long WOD. Warm Up: Warmy Xfit WOD: Teams of 5 perform the following for time; 500 burpess 500 DU’s (NO SINGLE SKIPS – you must attempt DU’s) Post time to comments.

Warm Up: 5 minute row Pulls 9,7,6,5,5 Ab work – get it done before you leave Weighted sit up’s (weight behind head) 10 reps Hanging leg raises 10 reps Roll outs 15 reps Side bends 20 reps/side (use weight) Xfit SWOD: Session 3, week #3 Press 1×5 @ 40% 1×5 @ 50% 1×3 @ 60% […]