Warm up: Warmy+ 5×6 Clean (3) to front squat (3) + 5 burpees In between sets Xfit WOD: With a 115/75 barbell, complete: 1 minute of squat cleans 1 minute of push jerks 2 minutes of squat cleans 2 minutes of push jerks 3 minutes of squat cleans 3 minutes of push jerks 2 minutes […]

Warm up: Warmy+ 5 Swings, 5 KB squats then waiter walk with KB to baseline and back x5 rds. Xfit WOD: 30, 20 & 10 wall balls (20/14) 30, 20 & 10 burpees (touch wall 6″ above your highest hand height) 30, 20 & 10 power snatch (95/65) 30, 20 & 10 pull ups 30, […]

Warm up: Warmy+ Tabata, 3 rds of; Plank hold Squats HRPU’s Clusters (Barbell only) Xfit WOD: 5 Rounds for Time 10 Push Presses (95/65) 15 Calories on rower 10 Sumo Deadlift High-Pulls (95/65) 15 Push-Ups 10 Front Squats (95/65 lb) Pull up work 13,9,8,7,7

Warm up: Warmy+ 5×3 ground to overhead + run baseline to baseline in between sets Xfit WOD: For Time; 50-40-30-20-10: AbMat Sit-Ups 25-20-15-10-5: Deadlifts (155/105) 200m run after each round Athletes will complete 50 AbMat Sit-ups, 25 Deadlifts, then 200m run. The next round is 40 Abmat Sit-ups, 20 Deadlifts, and 200m run. This cycle […]

Warm up: Warmy+ 5×1 of triplet; dead to hang clean to jerk + 20 jumping jacks in between sets. Xfit WOD: 4 rounds for time of: 30 push-ups 20 front squats (95/65) 20 push presses (95/65) 30 ab mat sit-ups Rx’d+ weight (115/75) Pull up work; 13,9,8,7,7