Warm up: Warmy+ 3 reps of deads to hang clean to push press, then 2 reps then 1 rep (each exercise).  Between sets 3 burpees.  Xfit WOD: Teams of 2, 10 rounds total of; 7 HRPU’s 5 KB thrusters (35/20) 3 deadlifts (135/95) – on odd minutes, partner who’s not running hold deadlift weight until […]

Warm Up Warmy+ Take 5 minutes to warm up on today’s exercises.  Xfit WOD: Tabata of; Wall balls  Slam ball  KB squats (53/35) DU’s Pull up work; 4×10

Warm Up: Warmy+ 5×3 of; hang snatch + OHS + push press 15 jumping jacks in between sets Xfit WOD: As a team of 2, complete the following where one athlete moves as the other athlete rests: 150 Hang power snatch, (75/55) 100 push up’s (P2), box jump overs (P1) 24/20″ 80 Power cleans (95/65) […]

Warm up: Warmy+ 5×3 Bent over rows + Split squats (use KB’s for weight) Xfit WOD: 10 rounds: 100 meter sprint, 10 KB swings (53/35) 100 meter sprint, 10 burpees Pull up work; 4×10