Warm up: Warmy+ 5×3 power cleans + 20 mountain climbers Xfit WOD: 5 rounds of; Baseline to baseline weighted lunges (front rack) 95/65 10 push presses (95/65) 10 push ups – partners face each other to start, each complete a push up (P1 slaps P2’s opposite hand then finishes in plank position. P2 slaps P1’s […]

Warm Up: Warmy+ 3×7 clusters + 25 single skips Xfit WOD: Teams of 3 complete the following for time using 21,18,15,12,9,6,3 rep count; Wall balls (20/14) Box jumps (24/20) Front squats (95/65) Each teammate starts at an exercise, completes the rep count and moves to next exercise. Teammates must wait until athlete in front of […]

Warm Up: Warmy+ 5,5,3,3,1 of power snatch + straight leg bear crawl (about 20 feet) odd numbers, bent leg bear crawl (about 20 feet) even numbers. Xfit WOD: 75 KB Snatch, alternating (35/20) 50 Hand Release Push-ups (partners working at same time) 100 Double Unders (partners working at same time on all DU’s) 2:1 singles. […]

Warm up: Warmy+ 3×5 of deads + front squat + 20 jumping jacks. Xfit WOD: Teams of 2 (split reps) complete as many rounds and reps as possible in 20 minutes of: 50 wall-ball (20/14) 50 push ups 50 deadlifts (185/115) 50 box jumps (24/20) Pull up work; 15,10,9,8,8

Warm up: Warmy+ 5×3 front squats + 5 HSPU’s (either against the wall or use bleacher for support) Xfit WOD: Complete as many rounds as possible in 20 minutes of: 20 burpees 15 back squat (95/65) Pull up work; 15,10,9,8,8