Warm up: Warmy+ 5×3 burpee over bar to GTH press + 20 single skips Xfit WOD: For time, 21,18,15,12,9,7,3 of; Push ups Squat cleans (95/65) Sit ups (weighted using wall ball) KB Swings (53/35) DU’s (3:1 singles) Pull up work; 5×7

Warm up: Warmy+ 4×3 clusters + 25 jumping jacks Xfit WOD: Teams of 2, 40 rounds for time, of; 4 squats, either back or front (115/75) 3 box jump overs, while holding plate (45/25#) 2 thrusters (115/75) 1 deadlift (185/115) Pull up work; 5×7

Warm up: Warmy+ 3 rds. of; 10 wall ball cleans, 1 wall walk, 10 barbell only thrusters + run baseline to baseline. Xfit WOD: Teams of 2, 15 rds. for time, of; 10 wall balls (20/14) 10 HRPU’s **while P1 works wall ball, P2 completes HRPU’s…switch. ***wear weighted vest Cash out; bear crawl race relay […]

Warm up: Warmy+ 5×3 deads + 25 single jumps Xfit WOD: 5 rounds, for time of; 20 Power cleans (95/65) 20 Box jumps (20/24”) 20 KB lunges (53/35) 50 DU’s (3:1 singles) Pull up work; 5×7

Warm Up: Warmy+ Tabata, 3 rds. of; Hanging from bar, leg lift, split lift and knee lift Hold bottom position squat American swing KB Push up’s Xfit WOD: For time; 4 plate pushes (ea. partner)63 kettlebell swing (ea.)36 pull-ups (ea.)3 plate pushes 42 kettlebell swings24 pull-ups2 plate pushes21 kettlebell swings12 pull-up 2×1 minute couch stretch […]