Warm Up: Samson stretch 3x’s per leg Hollow hold (30 secs, 1 minute, 30 secs) Plank hold (30 secs, 1 minute, 30 secs) 25 sit ups Please watch the push up video below to understand the push up set up and why a hollow hold is important. PushUpDemo Xfit WOD: 3 rounds for time; 50 […]

Warm up: Burgener warm up Xfit WOD: Back squat 70%x3 reps x 10 sets. Front squat 70%x3 x 3 sets. Sit ups 50 weighted sit ups 25 chin ups Post weight to comments.

Warm up: Scotty’s warm up. Xfit WOD: 21, 15, 9, 6 reps for time of; DU’s (try not to sub singles if possible – if single jumps 4:1) Thrusters (75#\55#) Burpees SDHP’s (75#\55#) Wall ball cleans (20#\14#) Equipment needed; Jump ropes Bars, olympic & body pump Rx’d weight All wall balls 20 & 14 lbs […]

Open WOD #3 will be administered tomorrow in the small gym. You know who you are…good luck! Warm Up: Samson Stretch (3x’s) 2 rounds Tabata’ish 20 seconds on – Handstand Hold 10 seconds off 20 seconds on – Squats 10 seconds off 20 seconds on – Push Up 10 seconds off 20 seconds on – […]

Warm up: 5 minute row Xfit WOD: Row: 3 x 2k, rest 3:00, deviate no more than +/- 5-10 seconds Post results to comments.