Warm Up: Warmy+ 5×2 SDHP’s and front squats Xfit WOD: EMOM for first 10 mins. of; 7 SDHP’s (95/65) 5 Front squats (95/65) EMOM for second 10 mins. of; 5 SDHP’s 7 Front squats *Teams of two have 1 minute to complete their Rx’d rep count **In between rests; during first 10 minutes 10 DU’s […]

Warm Up: Warmy+ Deadlift 3×5 Xfit WOD: 50,40,30,20,10 of; Wall Ball (20/14) KB swing (53/35) 5 Deadlifts in between sets (185/115) Pull up work; 20,12,11,11,10

Warm up: Warmy+ 10 Minutes of; 3 Deadlifts + 2 Hang PC +1 Front squat Xfit WOD: For time; 21, 18, 15, 12, 9, 6, 3 of; Front rack lunges (95/65) per leg Push press (95/65) Suicide while carrying (45/25# plate overhead) Ab Mat sit up Pull up work; 20,12,11,11,10

Warm up: Warmy+ 3×5 cleans  3×3 thrusters  Xfit WOD: 15,12,9 of: Thrusters 95/65 DU’s  Then… 20 power cleans (115/75) And finish with:  2 rounds of; 400M, 32 KB swings (35/20) 10 pull ups  Pull up work: 5×11

Warm Up: Warmy+ Front squat 3,3,3,1,1,1 (with 5/arm KB snatch, 35/20) Xfit WOD: Teams of 4 (2 working at the same time), 6 rounds for time of; 20 front squats (95/75) 20 Hang snatchs (75/55) Plate push down and back (baseline to baseline), 2×45#+25# plate (M), 45#+#25# plate (W). *Must complete plate push before partners […]