Warm up: Warmy+ Within 10 minutes find your 5RM on power clean Xfit WOD: 27,21,15,9,3 of; DU’s (3:1 single skips) Hang cleans (95/65) Sit ups Air squats Pull up work; 5×10

Warm up: Warmy+ 3 rounds of; 2 power cleans 2 front squats 2 push press Xfit WOD: 60 total partner burpees + wall ball throw to partner – P1 performs a burpee, grabs the wall ball and tosses it to P2, who’s standing 15 ft away. P2 performs a burpee, grabs the wall ball and […]

Warm up: Warmy+ 3×3 squat cleans + 3 burpees and 3 box jumps. Xfit WOD: 4 Rounds: 20 box-jumps overs (24/20″) 15 burpees to plate (alternate between you and your partner) 10 squat cleans (135/95) 50 DU’s (w/ partner) *One person working at a time. Pull up work; 5×10

Last WOD of 2017! Warm up: Warmy+ Xfit WOD: Teams of 2 complete each station with each athlete preforming the Rx’d rep count within 7 minutes per station. Penalty is assessed at the end of the WOD, if Rx’d rep count wasn’t achieved, 10 burpee box jumps per athlete per station that wasn’t completed. Station […]

Warm up: Warmy+ Take 5 minutes to warm up on today’s exercises. Xfit WOD: The Don partner WOD for time; 66 Deadlifts (110/75) 66 Box jump (24/20″) 66 Kettlebell swings (53/35) 66 Sit-ups 66 Slam ball (30/20) 66 Pull-ups 66 Thrusters (65/45 lb) 66 Wall balls (20/14 lb) 66 Frog jump burpees 66 DU’s (3:1 […]