Warm up: Warmy+ 4×10 deads (at 80% of your 5RM), 20 single skips in between sets Xfit WOD: Tabata style of: Toes to bar Thrusters (65/95) Burpees Box jumps (20″) *20 secs on 10 secs off, 8 rds/exercise. Pull up work; 8,7,5,5,5 strict

Happy Birthday Chad! Warm up: Warmy+ 5×3 ground to overhead plus 20 jumping jacks in between sets. Xfit WOD: “Buy in” ’82 Wall Balls 3 rds. of 36 hang power cleans (95/65) 36 front squats (95/65) 36 K2E (rd 1), 36 burpees (rd 2), 36 pull ups (rd 3). “Cash out” ’82 DU’s (3:1 singles)

Warm up: Warmy+ 5×3 squat cleans. Run down and back in between sets. Xfit WOD: For Time 20 Thrusters (95/65 lbs) 20 Sumo Deadlift High-Pulls (95/65 lbs) 20 Push Jerks (95/65 lbs) 20 Overhead Squats (95/65 lbs) 20 Front Squats (95/65 lbs) 4 Burpees at the top of each minute Do 4 burpees every minute, […]

Warm Up: Warmy+ 4×3 of Clean to Front Squat – 20 single skips in between sets Xfit WOD: WOD #1 (Partner 1) AMRAP within 7 minutes of; 30 DU’s (3:1 singles) 15 Power Snatch (75/55) WOD #2 (Partner 2) AMRAP within 7 minutes of; 10 KB or Dumbbell Squat (35/25) 5 Toes to Bar **P1 […]

Warm up: Warmy+ 5×3 of squat cleans + 30 DU’s in between sets. Xfit WOD: For Time 21 Thrusters (95/65 lb) 9 Burpee Pull-Ups 15 Thrusters (95/65 lb) 15 Burpee Box Jumps (20/14 in) 9 Thrusters (95/65 lb) 21 Bar Over Burpees Pull up work; 5×10