Warm up: Warmy Xfit WOD: “Kelly” 5 rounds: 400 meter run – once around field 30 box jumps (24″) 30 wall-ball shots (20#/14#) Post time to comments.

Warm Up: Warmy Xfit WOD: “tabata this” Box jumps (20″) Push press (75#/55#) Burpees Wall balls (20#/14#) Mod – push press (65#/45#) Post lowest rep round of each exercise to comments.

Warm Up: 5 minute row Pulls Xfit SWOD: Session 2, week #2 Bench 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) Post weight to comments.

Warm Up: Warmy Xfit WOD: With a partner, 2 rounds for time: 100 Cleans (95#/65#) 100 HRPU’s 200 Double unders 200 situps (Abmat or not) Modification one (75#/55#) Modification two (65#/45#) You can work in groups of 2-3. Only one person can work at a time and the exercises must be done in this order. […]

Warm Up: 5 minute row Pulls Xfit SWOD: Session 2, 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… 15 thrusters (75#/55#) 12 thrusters (85#/65#) 9 thrusters (95#/75#) 25 ring push up’s 9 thrusters […]