Warm Up: Warmy+ 3×3 Power cleans 3×3 Hang cleans 20 jumping jacks in between sets Xfit WOD: Every minute on the minute for 20 Minutes Odd minutes = 5 Cleans 135/95 Even minutes = 8 Burpee Box Jump Overs 24/20″ Pull up work; 19,12,11,11,10

Warm Up: Warmy+ 5×5 SDHP’s (weight is light, last 2 sets go a little heavier) Xfit WOD: 5 rounds for time of; P1 lunges to mid field carrying (35/15# plate). Once at mid field, picks up wall ball and performs 20 wall ball cleans. Then holds wall ball and runs to opposite end of field. […]

Warm up: Warmy+ 3×3 strict press – in between sets 20 jumping jacks.  Xfit WOD; 5 rounds for time; 20 Pull-ups (sub with KB swings 53/35 or push press 95/65) 30 Push-ups, 40 Sit-ups, 50 Squats Pull up work; 5×5 take 5 secs to drop before pulling back up on each rep. 

Warm Up: Warmy+ Front squats 5×10, start light and add weight. Xfit WOD: With a 3 minute running clock x 4 rounds: 20 Wallball shots, 20#(14#) to 10′ 20 Ab-mat sit-ups AMRAP Double unders Rest 2 minutes Pull Up Work: 19,12,11,10,10

Warm Up: Warmy+ Take 10 minutes and complete 3×3 clean and jerks. 10 squat jumps and 5 KB swings in between sets. Xfit WOD: 50,40,30,20,10 KB Swings (53/35) KB squats (53/35) EMOM the partner who isn’t working performs 3 clean and jerks (135/95) then starts rep sequence on exercise P1 stopped on. Pull up work; […]