Warm up: Warmy+ 3×3 hang cleans + front squats. + 15 Singles in between sets Xfit WOD: 25,20,15,10,5 of; Squat cleans (75/95/105/115/135-45/55/65/75/95) Kb swings (53/35) DU’s (2:1 singles) Push/pull work; 3 sets of 5 push up (5 right / 5 left) and 5 strict pulls

Warm Up: Warmy+ 5×7 ground to overhead plus run down and back. Xfit WOD: 10 burpees/30 sec hold from bar 10 front squats (115/75)/15 wall ball abmat sit-ups 10 deadlifts (185/115)/15 KB swings (53/35) 10 push press (95/65)/1 suicide 2 plate pushes/ea. (45×2/45) Between you and your partner, each exercise needs to be completed within […]

Warm up: Warmy+ Take 5 minutes and warm up on today’s exercises. Xfit WOD: 6 Rounds for Time 9 Burpees 9 Box Jumps (24/20 in) 9 Pull-Ups 9 Thrusters (85/65) 9 Toes-to-Bars With a weight vest (20/14 lb), if you got one.

Warm up: Warmy+ 3×5 Power snatch plus 20 jumping jacks in between sets. Xfit WOD: WOD 1; 10 minutes, partners switch every 30 secs of; 15 wall balls (20/14) 1 minute rest…then WOD 2; 12 minutes, partners switch every 45 secs of; 5 pull ups 7 hang snatch (95/65) 12 DU’s (or 3:1 singles) Push/Pull […]

Happy New Year! Warm up: Warmy+ GTH 5×5 with 20 single skips in between sets Xfit WOD: AMRAP for 20 minutes of; 13 Squat clean (115/65) 26 KB Swings (53/35) 52 DU (3:1 singles) **one athlete working at a time. Pull up work: 5×8