Warm up: Warmy+ 4×3 ground to overhead + 20 jumping jacks Xfit WOD: For Time (with a Partner) 7 rounds of ‘Cindy’ 2 rounds of ‘DT’ (105/70) 6 rounds of ‘Cindy’ 2 rounds of ‘DT’ 5 rounds of ‘Cindy’ 2 rounds of ‘DT’ 4 rounds of ‘Cindy’ 2 rounds of ‘DT’ 3 rounds of ‘Cindy’ […]

Warm up: Warmy+ 6×3 front squats – 20 single skips Xfit WOD: For Time (with a Partner) 30 Partner Burpees 100 Wall Ball Shots (20/14 lb) 100 Pull-Ups 200 Double-Unders 4 Plate pushes Then, 4 Rounds of: 15 Thrusters (45/35 lb) 15 Kettlebell Swings(53/35 lb) 15 Box Jumps (24/20 in) After completing the first portion […]

I’m out of town tomorrow. Warm up: Warmy+ 4×4 dead’s + 25 single skips Xfit WOD: 20 Thrusters @95/65LBS, 20 Sumo deadlift high pulls @95/65LBS, 20 Push jerks @95/65LBS, 20 Power cleans @95/65LBS, 20 Front squats @95/65LBS. The athlete must perform 4 burpees every minute on the minute until completion. This includes beginning the workout […]

Warm up: Warmy+ 3×5 squat cleans + 25 jumping jacks Xfit WOD: For time, of; 50 Back squats (115/75) split 100 Frog leap burpees split 150 Push press (75/55) split 200 plate squat (45/25#) split Pull up work; 4×10

Warm up: Warmy+ 5×3 Thrusters + run around gym Xfit WOD: For time, 5 rounds of; 15 Wall balls (20/14) 15 box jumps while holding wall ball (24/20”) 15 wall ball sit ups **while P1 works, P2 holds barbell (95/65). If partner who’s working drops wall ball, partners complete 2 burpees over bar. If partner […]