Warm up: Warmy+ 3 rds; first rd 3 reps of KB snatch, KB squats and 3 burpees. Second rd 6 reps of snatch, squats and burpees. Third rd 9 reps of snatch, squats and burpees. Finish with 30 single skips. Xfit WOD: 50,40,30,20,10 of; Synchronize HRPU’s KB Swings (53/35) Synchronized Lunges DU’s (3:1 singles) **reps […]

Warm up: Warmy+ 3 rds of tabata of; Plank hold Wall ball Step ups Hollow hold Xfit WOD: 150 wall ball cleans (20/14), total 50 leap frog burpees, each 150 wall ball sit ups, total **P1 starts at cleans while P2 hangs from pull up bar. When a partner drops from the bar, athletes switch. […]

Warm Up: Warmy+ 3×3 barbell bent over rows + front squats + 20 jumping jacks. Xfit WOD: Teams of 3, athletes follow each other. 21, 15, 9, 3 of; Deadlifts (185/135) Box jumps (24/20″) Push press (95/65) Then…3,6,12,18 of; Pull Ups Power cleans (95/65) K2E’s Pull up work; 5×5 strict wide grip, 10 sec holds […]

Warm up Warmy+ 4 rds of 3 Push press, 3 burpees and 3 Wall Balls. Between sets, bear crawl to half court Xfit WOD: AMRAP (with a Partner) in 20 minutes Buy In: Wheelbarrow partner from baseline to baseline, switch. Then, in time remaining: Partner A completes 1 round of: 15 Kettlebell Swings (53/35 lb) […]

Warm up: Warmy+ 5,5,3,3,1,1 power cleans + 20 DU’s Xfit WOD: EMOM for 20 minutes of; 5 Thrusters (95/65) 5 Pull-Ups 5 Power Cleans (95/65) 5 Toes to Bar Pull up work; 2×10 & 2 hold for 30 secs.