Warm up: Warmy+ 5×3 power cleans (on last PC rep go into front squat and complete 2 reps, each set). 15 sec wall sit in between sets. Xfit WOD: Team of 2, Rd 1 80 Hang Power Clean (95/65) 80 Front Squat 80 Push Press 80 Front Rack Lunges Rd 2 40 Hang Power Clean […]

Warm up: Warmy+ 5,3,3,3,1 deads + 25 jumping jacks in between sets Xfit WOD For Time (with a Partner) Deadlift Hold (135 lb) 40 Wall balls Back Squat Hold (135 lb) 40 Wall ball sit ups Plank Hold 40 Push-Ups Deep Squat Hold 40 Burpees Each set of movements should be performed by the pair […]

Warm Up: Warmy+ 5×3 hang clean + 25 single skips Xfit WOD: For 3 minutes (total 23 minutes) perform the following; 3 power cleans (135/95) 6 push ups (start with one hand on 45#/35# plate, push up, alternate hands on plate) 9 squats 12 DU’s Rest 1 minute between rounds. Start next round where you […]

FYI – I’m out of town til Tuesday night, see everyone Wednesday morning. I did this WOD on Sunday. Hint – make sure to start at 6am!! Warm Up: Warmy+ 5×3 deads + run baseline to baseline Xfit WOD: 21, 18, 15, 12 of; Walking lunges – bar over head, 1 right leg, 1 left […]

Warm up: Warmy+ 5×3 squat cleans + 25 jumping jacks Xfit WOD: AMRAP (with a Partner) in 25 minutes Buy In: 10 total plate pushes (45×2/45) Then, in time remaining: Partner A completes 1 round of: 15 Kettlebell Swings (53/35 lb) 10 HRPU’s 5 Ground-to-Overheads (95/65 lb) Partner B performs: Max Wall Ball Shots (20/14 […]