Warm up: Warmy+ 3×5 squat cleans + 25 jumping jacks Xfit WOD: AMRAP, 20 minutes of; 5 pull ups 10 push ups 15 BW squats **every other minute perform power cleans at 135. First set 1 rep, second set 2 reps, then 3, 4, 5. Then back down the ladder starting at 5 reps…down to […]

Give a shout out to Kevin, Happy Birthday man! Enjoy the day. Warm up: Warmy+ 5×3 GTO + run baseline to baseline in between sets. Xfit WOD: AMRAP 25 minutes of; Row 1975 meters (total) 125 hang snatches/KB swings (75#&53) **46 front squats (105#) total **Every 5 minutes complete 46 front squats (total) Pull and […]

Warm up: Warmy+ 5×3 KB snatches + 3 wall ball cleans + 15 jumping jacks. Xfit WOD: Station 1: 4 rds of: 25 wall balls 25 box jumps (24) **P1 completes WB while P2 completes Box Jumps, switch only when both athletes have finished their respected rep count. Then… Station 2: 4 rds of; 25 […]

Warm up Warmy+ Tabata, 3 rds of Split squats HRPU Squat jumps DU’s Xfit WOD: 20 plate pushes (45×2), split 3 rds of Plate OH lunges 21 frog leap burpees Pull up work 5,10,15,10,5

Warm up: Warmy+ 5×5 zombie squats – on last rep hold at bottom for 3 secs. + 20 DU’s Xfit WOD: 10.9.8…1 of: Front squats (115) Push ups Then T2B Push press (95) Then Pull ups SDHP’s (95)