Warm Up: Warmy+ Take 5 minutes and warm up on today’s exercises. Xfit WOD: 2 Rounds for Time (in a team of 4) Round 1: 25 Deadlifts (115/75 lb) 15 Front squats (75/55 lb) 5 Push Presses (75/55 lb) Round 2: 20 Deadlifts (115/75 lb) 15 Front squats (75/55 lb) 10 Push Presses (75/55 lb) […]

Warm up: Warmy+ 4×3 of clusters plus 20 mountain climbers between sets Xfit WOD: 21, 18, 15, 12, 9, 6, 3 of; Thrusters (75/55) Power cleans (95/65) Burpees over box jump (24/20) – partner holds plank while partner AMRAP’s before having to switch. Pull up work 5×10

Warm up: Warmy+ Tabata, 3 rds of; Squats K2E Step ups Push ups Xfit WOD: 50,40,30,20,10 of; Wall ball (20/14) Abmat sit-ups Before starting each rd complete, 25,20,15,10,5 of dips using bleacher. Pull up work; 12,11,10,9,8

Warm up: Warmy+ 3×3 of deads to front squat. 20 jumping jacks in between sets Xfit WOD: 7 rds for time of; 5 squat cleans (115/75) 7 T2B 10 KB swings (53/35) 15 HRPU’s P1 starts then P2 starts right after P1 completes their Rx’d rep count on squat cleans. Partners follow each other until […]

Warm up: Warmy+ 5×4, 2 front squats and 2 push press then bear crawl to half court. Xfit WOD: 5 rds for time of; 5 thrusters (115/75) 7 burpees over bar 10 box jumps (30/24”) **every 2 minutes, while P1 completes 7 pulls, P2 hangs from bar then switch. 15,10,7,5 push ups.