Warm Up: Warmy+ Weightlifting: Hang squat cleans 5×5 (keep weight manageable but challenging) 12 min. time cap Xfit WOD: 3 Rounds with a partner: P1 – Run 400 P2 – max reps thrusters (95/65) Once P1 returns from the run, P2 will go on the run and P1 will do max thrusters. The workout is […]

Warm Up: Warmy+ Squat snatch 2@60%, 2@65%, 4×2@70% 15 minute cap Xfit WOD: For time: 75 Power Snatches (75/55) then…at the 10:00 minute mark 50-40-30-20-10 Double Unders Squats Pull up work; 18,11,10,10,9

Warm Up: Warmy+ 4 times around the field Xfit WOD: Buy in: 16 total sprints – P1 stands at one end of the field, P2 stands at the other end, P1 runs the length of the field tags P2, P2 runs length of the field and as soon as he/she raises their arm to indicate […]

Warm Up: Warmy+ 10 minutes to practice OHS, working up to your 3RM Xfit WOD: In teams of 2, complete the following for time: 150 Ab-mat sit-ups 100 Burpees 50 Front squats (115/75) 100 Burpees 150 Ball slams *Only one person can work at a time. Pull up work; 18,11,10,10,9

Warm Up: Warmy+ 3 rds., tabata of; push up’s lunges sit up’s plank hold Xfit WOD: 50,40,30,20,10 of; Wall ball (20/14) DU’s Box jumps (24/20″) Pull up work; 18,11,10,10,9