Warm Up: Warmy+ Bear complex (power clean, front squat, push press, back squat, and second push press), 5 rounds total. Use manageable weight with last round somewhat challenging. Xfit WOD: Teams of two, 3 rounds of; 44 KB swings (53/35) total reps 44 Back squats (115/75) 44 Push presses (95/65) 44 DU’s (3:1 singles) 44 […]

Warm Up: Warmy+ Tabata; 3 rounds of; push up’s sit up’s squats handstand holds Xfit WOD: For time: 100 wall-ball shots 50 HRPU’s Rest at least 1 minute Then, 4 rounds for time of: 28 squats split, alternating 15 snatch Men use 20-lb. ball and snatch 75 lb. Women use 14-lb. ball and clean 55 […]

Warm Up: Warmy+ Work 10 minutes on; Front squat Clean Xfit WOD: Teams of 2 complete the following for time; 5 cleans (135/95) then 10 burpees Start at baseline, P1 completes 5 cleans then P2. Thereafter, 10 burpees per partner. Roll the barbell to free throw line and complete 5 cleans then 10 burpees…roll to […]

Warm Up: Warmy+ Take 10 minutes and practice KB; swings, snatch or OHS. Try a couple reps with right then a couple reps with left hand. Focus on form and not weight. Within the time cap perform 50 total reps. Xfit WOD: For time: Run 1200 meters 30 Kettlebell swings, 53#(35#) Run 800 meters 25 […]

Warm Up: Warmy+ Press (work either strict, PP or push jerk but pick one) 7×3 Xfit WOD: In 16 minutes complete the following with your partner; Down and back (on the field) x10 Pull up work; 18,12,10,10,10