Warm up  Warmy+ EMOM for 5 minutes of; 5 burpees, 10 push ups and 15 squats.  Xfit WOD; 50-40-30-20-10 reps: wall-ball shots @20/14LBS, Wall ball sit ups  Kettle bell swings (53/35) Pull up work 5×10

Warm up: Warmy+ 3×7 clusters + 20 DU’s 10 minute time cap Xfit WOD: Complete the following (10 minute time cap) 80 thrusters (95/65) total  WOD # 2 10 minute time cap 5 rds of; 10 deadlifts (135/95) 10 box jumps (30/24″) WOD # 3 10 minute time cap 5 rds of; 7 burpees 7 […]

Warm Up: Warmy+ 5×5 Front squats + 20 jumping jacks in between sets Xfit WOD: As many rounds as possible in 20 minutes of: 8 Burpees 6 Front Squats 115/75 4 Shoulder to overhead 115/75 2 Cleans 115/75 *One partner holds 45# plate squat position while other partner is working. May rotate working athlete at […]

Warm up: Warmy+ 3 rds of Tabata; Push ups Squats Handstand hold Step ups  Xfit WOD: 3 rds of; 20 squat cleans (95/65) 30 push press (95/65) 40 KB swing (53/35) Pull up work; 1×10, 1×15, 1×20 then 3×7

Warm up: Warmy+ 3×5 power clean + 25 jumping jacks, look to find your 5RM.  10 minute time cap Xfit WOD: Teams of 2 complete the following 27,24,21,18,15,12,9,6,3 of; Wall ball (20/14) Hang cleans (95/65) DU’s (3:1 singles) Pull up work; 1×5, 1×10, 1×20 1×10, 1×5