Warm Up: Warmy Xfit WOD: 5 rounds for time of; 10 Hang cleans (95#/65#) 20 Box jumps (24″/20″) 30 DU’s (3:1 single skips) Scaled version; hang clean weight (65#/45#). Box jump stays Rx’d. Equipment: All Olympic bars and bumpers to equal the above Rx’d and scaled weight. Post time to comments.

Warm Up: 5 minute row Pulls 3×10 1×5 @ 40% 1×5 @ 50% 1×3 @ 60% Xfit SWOD: Session 3, week #2 Deadlift First set @ 70% (3 reps) Second set @ 80% (3 reps) Third set @ 90% (3 reps or more) Forth set @ 50-55% (5×10 reps) Then… Bulgarian lunges 3×6 (per leg) […]

Warm Up: Warmy Xfit SWOD: Power Clean 3×5. If you know your 1RM use 50-70% to determine your weight. We’ll work this for about 10 minutes then start main WOD below. Xfit WOD: Every minute on the minute for twenty minutes, add a burpee. Your goal is to continue to add one burbee for a […]

Warm Up: Warmy Xfit WOD: For time; 50 Box jump, 24 inch box (no scaling on box jump, step if you must) 50 Jumping pull-ups 50 Kettlebell swings, (55#/35#) (grab 20# KB for scaled version) Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 supermans 50 Wall ball shots, (20#/14#, […]

Warm Up: 5 minute row Pulls (8,7,5,5,5) Xfit SWOD: Session 3, week #2 Shoulder Press First set @ 70% (3 reps) Second set @ 80% (3 reps) Third set @ 90% (3 reps or more) Forth set @ 50-55% (5×10 reps) Then… 10 rounds for time of: 3 muscle snatch (85#/60#) 3 box jumps (30″/24″) […]