Warm up: Warmy+ 5×3 ground to overhead + 20 jumping jacks in between sets Xfit WOD: For 30 minutes, complete the following; 25 partner wall ball 15 power snatch (95/65) 5 toes to bar E3MOM odd numbers perform bear crawl, even numbers perform plank slide. 5×10 pull up work.

Warm up: Warmy+ Tabata, 3 rds of; KB squats Push ups K2E Run to half court and back then to baseline and back. Xfit WOD: For Time 80 Air Squats 40 Kettlebell Swings (1.5/1 pood) 20 Pull-Ups 64 Air Squats 32 Kettlebell Swings (1.5/1 pood) 16 Pull-Ups 50 Air Squats 25 Kettlebell Swings (1.5/1 pood) […]

Warm up: Warmy+ 5×3 power cleans (on last PC rep go into front squat and complete 2 reps, each set). 15 sec wall sit in between sets. Xfit WOD: Team of 2, Rd 1 80 Hang Power Clean (95/65) 80 Front Squat 80 Push Press 80 Front Rack Lunges Rd 2 40 Hang Power Clean […]

Warm up: Warmy+ 5,3,3,3,1 deads + 25 jumping jacks in between sets Xfit WOD For Time (with a Partner) Deadlift Hold (135 lb) 40 Wall balls Back Squat Hold (135 lb) 40 Wall ball sit ups Plank Hold 40 Push-Ups Deep Squat Hold 40 Burpees Each set of movements should be performed by the pair […]

Warm Up: Warmy+ 5×3 hang clean + 25 single skips Xfit WOD: For 3 minutes (total 23 minutes) perform the following; 3 power cleans (135/95) 6 push ups (start with one hand on 45#/35# plate, push up, alternate hands on plate) 9 squats 12 DU’s Rest 1 minute between rounds. Start next round where you […]