Warm up: Warmy+ 4×2 front squat then push press, 20 jumping jacks in between sets Xfit WOD: AMRAP with a 135/95 barbell in 12 minutes 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 […]

Warm up: Warmy+ Tabata, 3 rds of; Squats Plank hold Step ups Push ups Xfit WOD; 4 Rounds for Time 35 Wall Balls (20/14 lb) 20 Pull Ups

Warm up: Warmy+ Run 800 then 50 jumping jacks Xfit WOD: 4 laps around field…then 10 HRPU’s 20 squats 3 laps around field…then 20 HRPU’s 30 squats 2 laps around field…then 30 HRPU’s 40 squats 1 lap around field…then 40 HRPU’s 50 squats Pull up work; 5×10

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 […]