Warm up: Warmy+ 3×3 clusters + 20 single jumps Xfit WOD: WOD #1 15-minute EMOM of KB snatches (8 per side) 53/35 or push press (10) 95/65 Partners are working on different exercises and switch at the end of each minute. Remaining time in the minute after completing the prescribed reps is the rest period. […]

Warm up: Warmy+ 4 sets of: power clean to front squat to push press. 25 DU’s in between sets. Xfit WOD; AMRAP in 20 minutes 5 Power Cleans (155/115 lb) 10 Toes-To-Bars 15 Wall Balls Shots (20/14) 20 DU’s (3:1 singles) Pull up work 13,8,8,7,6

Warm up: Warmy+ 5×3 front squats with 1 press at end of rep count. Xfit WOD; WOD 1 EMOM for 12 minutes of; KB Swings (53/35) – start with 1 rep and increase the rep count by 1 with each minute. Rest 2 minutes WOD 2 EMOM for 10 minutes of; 3 thrusters (75/55) 4 […]

Warm up: Warmy+ Take 5 minutes and warm up on today’s exercises. Xfit WOD: 5 Rounds For Total Reps in 29 minutes. 1 minute Wall Ball Shots (20/14 lb) 1 minute Sumo Deadlift High-Pulls (75/55 lb) 1 minute Box Jumps (20 in) 1 minute Push Press (75/55 lb) 1 minute DU’s 1 minute Rest. pull […]

Warm up: Warmy+ 3×3 deads, make sure the weight you and your partner pick during the WOD, you’re able to do 10 unbroken reps. 20 jumping jacks in between sets. Xfit WOD: With a partner, complete as many rounds as possible in 26 minutes of: 6 deadlifts, each 9 bar-facing burpees, synchronized 9 pull-ups, each […]