Warm Up: Warmy+ 3×10 of Power Snatch + 5 push ups (on 5th push up, jump up and run length of field, jog back) Xfit WOD; 21,18,15,12,9,6,3 for time of; Squat Cleans (95/65) Box jumps (24/20”) Burpee over bar (alternate w/ partner) Pull up work; 5×8

Warm up: Warmy+ 5×3 thrusters + 20M bear crawl Xfit WOD; For time of; 250 Wall Balls (each athlete) **after 50 reps by both athletes complete 3 power cleans and 3 front squats (135/95) Pull up work; 5×8

Warm up: Warmy+ Grab a bar, perform the following; 10 hang cleans For 10 seconds hold bar across legs while in bottom squat position. 10 thrusters 10 lunges (holding bar above head) Repeat 2 more times. Then grab a partner and work for 3 minutes on handstand holds Xfit WOD: 4 Rounds for Time 10 […]

Warm up: Warmy+ 4×4 of front squats + 25 jumping jacks Xfit WOD: We missed a couple birthday days so… Buy-in 31 total frog leap burpees over partner…then 5 rds of; 30 KB swings (53/35) 30 Front Squats (115/75) – split between partners 30 HRPU’s Cash out; 31 T2B – each This month’s challenge is […]

Warm up: Warmy+ Take 5 minutes and warm up on today’s exercises. Xfit WOD: “Murph” For Time 1 mile Run 100 Pull-Ups 200 Push-Ups 300 Air Squats 1 mile Run All with a Weight Vest (20/14 lb) How do you perform the “Murph” workout? Start and end the workout with a mile Run. Partition the […]