Warm up: Warmy+ 3×4 of power snatch + 20 single skips Xfit wod: For a total 25 minutes complete the following; Within first 5 minutes, :30 on :30 off perform 10 thrusters at #75 :30 rest Within next 5 minutes, :30 on :30 off perform 7 SDHP’s at #95 :30 rest Within next 5 minutes, […]

Warm up Warmy+ 3x3x3 of hang clean to back squat + 20 single skips Xfit wod Between you and your partner complete the following 300 total wall balls While P1 works on wall ball, P2 performs 3 hang cleans (115), 5 front squats (135) and 7 dead’s (185). Once P2 completes Rx’d rep count, partners […]

Warm up: Warmy+ 3×4 clusters + run to baseline than back to baseline but backwards during the return. Xfit WOD: Buy-in plate push (45/2) 5/partner (down to baseline then switch) 10 rounds for time of; 3 Thrusters (115) 6 T2B 9 Burpee over box jump (24″) 12 KB Swings (53) Cash-out plate push (45/2) 5/partner […]

Warm up: Warmy+ 5×3 push press + 25 jumping jacks Xfit WOD: Tabata – Front Squats (115)Tabata – Cal RowsTabata – Power Cleans (115)Tabata – Wall Ball The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Rest one minute between exercises. Pull up work; 15,10,10,8,8

Happy Thanksgiving everyone! Warm up Warmy+ Tabata, 3 rds of; Squats HRPU’s Step ups Pull ups Xfit WOD: For Time 5 Rounds of: 5 Pull-Ups 10 Push-Ups 15 Air Squats Then, 4 Rounds of: 8 Handstand Push-Ups 15 Kettlebell Swings (1.5/1 pood) Then, 3 Rounds of: 15 Box Jumps (24/20 in) 15 Knees-to-Elbows Then, 2 […]