Warm up: Warmy+ 5×5 push press + 20 single skips Xfit WOD: For time of; Buy-in 200 DU’s (total) then…25,20,15,10,5 of; Power cleans (105) Box Jumps (28″) Pull-ups Push-ups **one athlete works at a time.

Warm up: Warmy+ 4×3 squat cleans + 5 HRPU’s in between sets. Xfit WOD: AMRAP in 21 minutes of: P1 & P2 plank walk to half count, they then complete 1 front squat (each at 135#) and 3 burpees over bar (each / bar set up is 95#) Begin plank walk to baseline (pick up […]

Warm up: Warmy+ 4×3 complex of PC to PP to FS + 20 jumping jacks. For time; 5 rds, 10 reps at each exercise of: Thrusters (105) Box jumps (28”) KB swings (53) Cash out 800 TOTAL wall balls between the group. **teams of 2 start at thrusters and complete Rx’d exercise and rep scheme. […]

Warm up: Warmy+ 3 rds of; 2 wall walks 4 devil presses (use wall ball) 6 split squats (ea leg) 8 wall ball toss (both partners start at baseline, P1 throws WB P2 runs to grab and toss. Continue this until each partner has thrown the WB 4x’s. Xfit WOD: Teams of 2 – I […]

Hip Band Distraction – Warm up: Warmy+ 4×4 of clusters + bear crawl to half court Xfit WOD; Three EMOMs in 24 minutes From 0:00-7:00, every minute on the minute complete: 5 Power snatches (75) 5 Burpees 5 Pull-Ups From 7:00-15:00, every minute on the minute complete: Minute 1: plate push down and back (45+25) […]