Warm Up: Warmy Tabata 3 rds of; Squats Push up’s Wall sits Push press (bar only) Xfit WOD: In Teams of 3, AMRAP 12: P1 – 200 single unders (rotation) P2 -Push press (95/65 lb.) (reps) P3 – Lunges (reps, counting every right step while holding 45/25# plate) Rest 3 minutes Then, starting at 15:00 […]

Warm Up Warmy 5×3 squat cleans + 1 thruster after final rep/set (95/105/115-55/65/75) Xfit WOD: With a continuously running clock complete 5 thrusters every minute. From 0:00-5:00 use (65/45) From 5:00-10:00 use (75/55) From 10:00-15:00 use (85/65). Continue adding 10 lb. every 5 minutes for as long as you are able. Pull up work; 5×10 […]

Warm Up: Warmy 5 minutes, EMOM 1/2 gasser +3 burpees Xfit WOD: Wall balls (20/14) Box jumps (24″/20″) HSPU’s Teams of two, 2 rounds of; Teams have 5 minutes to complete 100 reps (total) of each exercise. Teams have 2, 1 minute rest or add-on’s to per round – the minute can be used as […]

Warm Up: Warmy 4×8 front squats/back squats (75/45) sets 1&3 FS, sets 2&4 BS 20 sec handstand hold in between sets Xfit WOD: For time: 100 double-unders each, as a relay 100 front squats total, 105 / 65 lb. 100 push presses total, 105 / 65 lb. 75 double-unders each, as a relay 75 front […]

Warm Up: Warmy 5,5,3,3,1,1 squat cleans (75#@5’s, 95#@3’s, 115#@1’s/45#@5’s, 55#@3’s, 65#@1’s 5 HRPU’s in between sets Xfit WOD: Complete as many reps as possible in 20 minutes of: Each athlete performs as a relay: 3 burpee box jumps, 20 inches 3 squat cleans, 95 / 65 lb. Then, each athlete performs as a relay: 6 […]