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 […]

FYI – I’m out of town til Tuesday night, see everyone Wednesday morning. I did this WOD on Sunday. Hint – make sure to start at 6am!! Warm Up: Warmy+ 5×3 deads + run baseline to baseline Xfit WOD: 21, 18, 15, 12 of; Walking lunges – bar over head, 1 right leg, 1 left […]

Warm up: Warmy+ 5×3 squat cleans + 25 jumping jacks Xfit WOD: AMRAP (with a Partner) in 25 minutes Buy In: 10 total plate pushes (45×2/45) Then, in time remaining: Partner A completes 1 round of: 15 Kettlebell Swings (53/35 lb) 10 HRPU’s 5 Ground-to-Overheads (95/65 lb) Partner B performs: Max Wall Ball Shots (20/14 […]

Warm Up: Warmy+ 3 cycles of; 1 power clean, 1 front squat, 1 push press, 1 back squat and 1 push press. 20 jumping jacks in between sets Xfit WOD: WOD #1 10 minute partner WOD: Partner 1 completes 2 thrusters (95/65) Then 2 synchronized burpees Partner 2 completes 2 thrusters Then 2 synchronized burpees […]

Warm up: Warmy+ Tabata 3 rds of; K2E Step ups Plank Handstand push ups Xfit WOD: “Cindy” AMRAP 20 minutes of; 5 pull ups 10 push ups 15 squats