Warm up: Warmy+ Within 1 minute (for 5 minutes), complete; 3 pull ups 5 HRPU’s 7 step up 9 squats Xfit WOD: AMRAP 21 minutes of; 5 Power Cleans (115/75) 10 Burpees 15 Lunges while holding plate overhead (45/25) One person working at a time. Pull up work; 5×10

Warm Up: Warmy+ 5×3 Front squats + 25 single skips Xfit WOD: 5 rounds for time of; 5 Squat cleans (135/95) 10 Deadlifts (185/115) 35 DU’s (2:1 singles) Plank walk, P1 down, P2 back Pull up work; 5×10

Warm up: Warmy+ Take 5 minutes to warm up on today’s exercises. Xfit WOD: AMRAP (with a Partner) in 29 minutes 5 Rounds of: Minute 1: Wall Ball Shots (20/14 lb) Minute 2: K2E Minute 3: Box Jumps (24/20 in) Minute 4: Push Presses (75/55 lb) Minute 5: Row (calories) Minute 6: Rest Partners switch […]

Warm up: Warmy+ Tabata, 3 rds of; Hang clean (Barbell weight only) Squats Plank hold Mountain climbers Xfit WOD: For Time 50 Thrusters (45/35 lb) 50 Sit-Ups 50 Burpees 50 Kettlebell Swings (53/35) 50 Thrusters (45/35 lb) Pull up work; 5×10

Warm up: Warmy+ 5×2 of power clean + 5×2 hang snatch + 20 DU’s Xfit WOD: 5 rounds for time of: 50 step-ups with 45-lb. barbell, 20-in. box 115/75 cleans, 15 reps 50 step-ups with 45-lb. barbell, 20-in. box 95/65 snatches, 10 reps Pull up work; 5×10