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

Warm up: Warmy+ 5,5,3,1,1 of power cleans. Use weight where your 5’s are moderate, add 5-20#’s to your weight when preforming the 3 rep set. Then find your 1RM on the next 2 sets. In between sets, bear crawl to half court. Xfit WOD: 15 minute AMRAP of; 15 deadlifts (115/75) 10 box jumps (24/20″) […]

Warm Up: Warmy+ 3×5 front squats, use weight so you can pause at bottom for 2 secs for each rep.  20 single skips in between sets. Xfit WOD: AMRAP for 20 minutes of; 10 front squats (95/65) 15 Push ups 20 SDHP (95/65) Pull ups; 7,6,5,5,4