Warm up: Warmy+ Take 5 minutes and warm up on today’s exercises. Xfit WOD: 6 Rounds for Time 9 Burpees 9 Box Jumps (24/20 in) 9 Pull-Ups 9 Thrusters (85/65) 9 Toes-to-Bars With a weight vest (20/14 lb), if you got one.

Warm up: Warmy+ 3×5 Power snatch plus 20 jumping jacks in between sets. Xfit WOD: WOD 1; 10 minutes, partners switch every 30 secs of; 15 wall balls (20/14) 1 minute rest…then WOD 2; 12 minutes, partners switch every 45 secs of; 5 pull ups 7 hang snatch (95/65) 12 DU’s (or 3:1 singles) Push/Pull […]

Happy New Year! Warm up: Warmy+ GTH 5×5 with 20 single skips in between sets Xfit WOD: AMRAP for 20 minutes of; 13 Squat clean (115/65) 26 KB Swings (53/35) 52 DU (3:1 singles) **one athlete working at a time. Pull up work: 5×8

Here’s to a great 2020! Happy New Year everyone!! The next post will be Friday. Warm up; Warmy+ Take 5 minutes and warm up on today’s exercises. Xfit WOD; New Year’s Wod: 31 reps of 24/20 in box jump [january] 28 reps of thrusters at 95/65 lb [february] 31 reps of burpee [march] 30 reps […]

Warm up: Warmy+ 5,5,3,3 of power cleans + 25 jumping jacks Xfit WOD: 100 hang cleans (95/65), every 10th rep complete a deadlift, hang clean and push press 75 push ups (every 5th Rep complete 1 burpees) 50 back squats (95/65), every 10th rep take two steps forward and 2 steps backwards with barbell on […]