Warm up: Warmy+ Tabata, 3 rds of; Wall Sit HRPU’s Squats Plank Xfit WOD: 5 power cleans (95/65) **while P1 completes Rx’d rep count, P2 hangs from pull up bar. Once Rx’d rep count is completed, partners switch…then Plate push (45×2/45), down 10 power cleans Plate push 15 power cleans Plate push 20 power cleans […]

Warm up: Warmy+ 5×3 front squat to press + 20 jumping jacks Xfit WOD: Perform 10 rounds of the following, completing as many reps of each exercise as possible: 30 seconds of toes-to-bars Rest 15 seconds 30 seconds of push ups Rest 15 seconds 30 seconds of thrusters (95/65) Rest 15 seconds 30 seconds of […]

I’m out of town tomorrow. See you Monday. Warm Up Warmy+ 5×2 deads (if you know your 3RM, work at 80%) 15 DU’s/set Xfit WOD: 10 RFT: Deadlifts and Push-ups 10 rounds for time of: 15 Deadlifts, 135/95 15 Push-ups Pull Up work: 5×10

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, […]