Warm up: Warmy+ We’ll jump right into today’s WOD once we’ve completed the stretch portion of Warmy+ Xfit WOD: For time, 25 thrusters (95/65) 50 box jumps (24/20″) 75 deadlifts (115/75) 1 mile run 75 deadlifts 50 box jumps 25 thrusters Pull up work; 15,11,9,8,8

Warm Up: Warmy+ 5×5 Clusters + bear crawl to baseline and back between sets Xfit WOD: AMRAP in 20 minutes: 9 Pull-ups 9 Squat Cleans (95/65) 9 Kettlebell Swings (53/35) 9 Toes-to-Bar 9 Push Press (95/65) 9 Burpees

Warm up: Warmy+ Tabata, 3 rds of: HRPU’s Squats Plank Wall ball cleans Xfit WOD: Teams of 2, 2 rds of; 100 wall balls (20/14) 100 push ups 100 KB Swings (53/35) 1200m run **while P1 completes 50 reps of each exercise, P2 is running. A switch occurs once both athletes have completed their Rx’d […]

Warm up: Warmy+ Ground to overhead 3×4 plus run to mid field then backwards back to bar Xfit WOD: For Time 800 meter Run 50 Hang Power Cleans (95/65 lb) 600 meter Run 30 Hang Power Cleans (135/95 lb) 400 meter Run 10 Hang Power Cleans (185/115 lb) Pull up work; 14,10,8,8,8

Warm up: Warmy+ 5×5 front squats (on last rep of each set, push press) 20 single skips in between sets. Xfit WOD: For Time 150 Double-Unders 100 Sit-Ups 75 Thrusters (95/65 lb) 25 Burpees over bar Pull up work; 14,10,8,8,8