Warm up: Warmy+ 5,5,3,3,1,1 power cleans + 20 DU’s Xfit WOD: EMOM for 20 minutes of; 5 Thrusters (95/65) 5 Pull-Ups 5 Power Cleans (95/65) 5 Toes to Bar Pull up work; 2×10 & 2 hold for 30 secs.

Warm up: Warmy+ 3×3 squat clean + 25 jumping jacks Xfit WOD; 1st WOD (10 min time cap) AMRAP of; 5 deadlifts (95/65) 5 front squats 5 push press P1 completes full rd then P2…etc. 1 minute rest then… 2nd WOD; AMRAP of; (8 minute time cap) P1 completes 7 burpees while P2 holds barbell […]

Happy New Years Eve! I’m up skiing. Won’t be there tomorrow. See you all Wednesday. Warm up: Warmy+ Take 5 minutes and warm up on today’s exercises. Xfit WOD: For Time 31 Push Press (75/55 lb) 31 Pull-Ups 31 Snatches (75/55 lb) 31 Sit-Ups 31 Toes-to-Bar 31 Push-Ups 31 Box Jumps (24/20 in) 31 Back […]

Warm up: Warmy+ 2 rds of; 5 KB Swings, 3/arm of KB snatch, 1/arm of KB OHS + 10 jumping jacks. Xfit WOD: For Time 50 Air Squats 10 Frog Jump Burpees w/ Partner 40 Sit-Ups 10 Plank Burpees w/ Partner (5) 30 Lunges (alternating legs) 10 Burpees 20 Kettlebell Swings (1.5/1 pood) 10 Burpees […]

Merry Christmas! Warm up: Warmy+ Take 5 minutes and warm up on today’s exercises. Xfit WOD; AMRAP in 26 minutes 50 Wall Ball Shots (20/14) 50 Double Unders (3:1 singles) 40 Box Jumps (24/20″) 40 Toes-to-Bars (modify w/ K2E if necessary) 30 Pull Ups 30 Push ups 20 Power Cleans (95/65) 20 Push Press (95/65) […]