Warm up: Warmy+ Take 5 minutes and warm up on today’s exercises. Xfit WOD: Teams of 3 For Time: 100/75 Calorie Row 100 Box Jump Overs (24/20) 100 Power Snatches (95/65) 100 Thrusters (95/65) 100 Chest to Bar Pull-ups 100 Thrusters (95/65) 100 Power Snatches (95/65) 100 Box Jump Overs (24/20) 100/75 Calorie Row 25 […]

Sorry for not posting on Wednesday. Warm up: Warmy+ Take 10 minutes to find your 1 RM clean… Xfit WOD: 100 pull ups 100 wall balls (20/14) *once you have completed the Rx’d reps above rest 2 minutes then get as many reps possible with a partner performing synchronized Thrusters (95/65) for 3 minutes. **the […]

Warm up: Warmy+ 5,5,3,3 of ground to overhead. 25 jumping jacks in between sets. Xfit WOD: 21,15,9 of; Deadlifts (225/135) Box jumps (30/24″) Then… 18,12,6 of; Push press (95/65) Lunges (Barbell in front rack position using push press weight) Then… 9,6,3 of; Burpee box jumps (24/20″) Toes to bar Pull up work; 12,8,7,7,6

Warm up: Warmy+ Take 7 minutes to warm up on today’s Barbell movements. Every time you set the bar down perform 3 burpees, minimum 20 burpees. Xfit WOD; For time: 50 deadlifts (115/75) 50 walking lunges 40 back squats (115/75) 40 toes-to-bars 30 power cleans (115/75) 30 burpee box jumps, 24 inch 20 thrusters (115/75) […]

Warm up: Warmy+ 5×5 front squats + 30 single skips Xfit WOD: 3 rounds for time of; 25 front squats (95/65) 30 burpees 25 push press (95/65) Pull up work; 5×10