Warm Up: Samson stretch 3 times per leg @ :15 secs 5 minute half gasser Xfit WOD: With a continuously running clock do one push-up the first minute, two push-ups the second minute, three push-ups the third minute… continuing as long as you are able. Use as many sets each minute as needed. Then…100 BW […]

Warm up: 100 jumping jacks Xfit WOD: Tabata this… HRPU’s Squats Sit up’s Good mornings Post lowest reps to comments.

Warm Up: 5 minute row Pulls Xfit SWOD: Week #1 (2nd round) Shoulder Press Set #1 is at 65% of “working” 1 RM load (add 5#’s to previous 1 RM at 90%), 5 times, Set #2 is at 75%, 5 times and set #3 is at 85%, 5 times (or more). Finish with 5 sets, […]

Warm Up: Warmy Xfit WOD: Teams of 3 (at least one girl per team) 15 minute AMRAP of; Sprint to baseline then perform 20 squats (while holding 45#/25# plate). Leave plate there and sprint back to baseline. Plank hold (must hold plank until teammate who’s running returns otherwise a 20 rep penalty is issued) Burpee […]

For those that are here let’s sleep in and meet at 7:30am. Warm Up: Warmy Xfit WOD: Complete as many rounds as possible in 20 minutes of: Thruster, 5 reps (75#/55#) Hang Cleans, 7 reps (75#/55#) Sumo Deadlift High-pull, 10 reps (75#/55#) Mod weight 65#/45# Post completed rounds and reps to comments.