Warm up: Warmy+ 3 rds for time – tabata style Wall ball cleans HRPU’s L-sit hanging from bar Box jump set ups Xfit WOD: For Time: 250 Row 27 Wallballs (20/14) 27 Box Jumps (24/20) 250 Row 21 Wallballs (20/14) 21 Box Jumps (24/20) 250 Row 15 Wallballs (20/14) 15 Box Jumps (24/20) 250 Row […]

Warm Up: Warmy+ SDHP’s 10-8-6-4-2 reps + 20 jumping jacks Xfit WOD: 10 Rounds for Time 3 Handstand Push-Ups 6 Deadlift (225/155 lb) 12 Pull-Ups 24 Double-Unders (3:1 singles) 3×30 secs hollow hold and 3×30 plank hold

Warm up: Warmy+ 6×3 back squats + 5 handstand push ups in between sets Xfit WOD: 50 wall balls 25 power cleans (95/65) 50 KB swings (53/35) 25 burpees **P1 starts at wall balls while P2 starts on PC. Who ever finishes first rests. When both athletes are done, switch exercises. Once wall balls and […]

Warm up: Warmy+ 3×3 squat cleans + 6 pull ups in between sets Xfit WOD: Teams of 2, for time of; Plate push (2×45+2×15+2×10/2×35+2×10+2×5) baseline to baseline x2/team Barbell only push press 100 total reps Plate push (same weight) x4/team Hang snatch (pull top two weights off of plate stack) or 65/55 for barbell weight, […]

Warm up: Warmy+ Take 5 minutes to warm up on today’s exercises Xfit WOD: 21,18,15,12,9,6,3 for time of; Thrusters (95/65) Toes to bar Box jumps (24/20”) Abmat sit up’s DU’s (3:1 singles) Pull up work 5×10