Warm Up: Warmy Practice handstand holds for 2-3 minutes (partner assisted) Xfit WOD: Two rounds of: 400 meter run carrying a 20#/14# wall ball 50 wall balls (20#/14#; 10′ and 9′ targets) 24 burpees (touch top of soccer goal) Teams of two. Divide the work as deemed necessary. Each athlete must complete at least 10 […]

Warm Up: 5 minute row Xfit SWOD: Session 3, week #1 Deadlift First set @ 65% (5 reps) Second set @ 75% (5 reps) Third set @ 85% (5 reps or more) Forth set @ 50-55% (5×10 reps) Then… one round for time of: 12, 9, 6 Muscle snatch (75#/55#) Farmer walk (65#/45# barbell over […]

Warm Up: Warmy Xfit WOD: EMOM for 20 minutes; 20 squats, 1 push up, 19 squats, 2 push up’s…etc until last set is 1 squat and 20 push up’s. Penalty – for every round that isn’t completed 100 DU’s or 300 singles. Every broken DU or single you must complete 5 pull up’s (assisted or […]

Warm Up: 5 minute row Pulls and/or dips Xfit SWOD: Session 3, week #1 Back Squat First set @ 65% (5 reps) Second set @ 75% (5 reps) Third set @ 85% (5 reps or more) Forth set @ 50-55% (5×10 reps) AMRAP in 5 minutes of; Farmer walks (80#/55#) half court and back 10 […]

Note – No WOD’s will be posted this Wednesday or Friday. The next group WOD will be 7/30/12. Warm Up: Warmy Xfit WOD: Complete 2 rounds of this couplet with 2 minutes rest between rounds. 4 Intervals of Tabata Wall-Ball (20#/14#) 10 seconds rest and transition, then 2 Minutes max push-up’s Equipment: All wall balls […]