Warm up: Warmy+ Tabata, 3 rds of; Step ups Hang from pull up bar Squats Push ups Xfit WOD; 5 Rounds for Time 18 Kettlebell Swings (53/35) 13 Burpees 23 Wall Ball Shots (20/14) Pull up work; 5×10

Warm up: Warmy+ 1x1x1 @4 rds of dead to hang clean to push press. Run to mid field then back, running backwards Xfit WOD: 0:00–10:00: 1600 Run 5 laps around field Max reps in time remaining, Clean & Jerk (135/95) 10:00–13:00: Rest 13:00–20:00 800 Run Max reps in time remaining, Power Snatch (115/75) 20:00-23:00: Rest […]

Warm up: Warmy+ 5,5,3,3,1 deadlifts + 25 DU’s in between sets. Xfit WOD: Station 1; 3 pull ups 7 push ups 10 squats Station 2; 10 wall balls 5 deadlifts (225/135) Station 3; 20 DU’s (2:1 singles) 10 KB Swings (53/35) 5 slam balls (AHAP) **teams of 3, each athlete starts at a station. 3,2,1…go, […]

Warm up: Warmy+ 5,5,3,1 Power cleans + run baseline to baseline. Xfit WOD: For time: 800-meter single-arm barbell farmers carry, 45/35 lb. 31 toes-to-bars 31 push-ups 31 front squats, 95/65 lb. 400-meter single-arm barbell farmers carry, 95/65 lb. 31 toes-to-bars 31 push-ups 31 hang power cleans, 135/95 lb. 200-meter single-arm barbell farmers carry, 135/95 lb. […]

Warm up: Warmy+ 3×3 cluster + 20 jumping jacks in between sets Xfit WOD: 10,9,8,7,6,5,4,3,2,1 reps for time; Burpees Thrusters (95/75) Burpees SDHP (95/75) Burpees Hang snatch (95/75) **athletes switch once burpees and Rx’d exercise is complete. Pull up work; 16,10,10,8,8