Warm up: Warmy+ Complete 3 sets of today’s complex, increase weight so your finishing weight is 20#’s over WOD weight. Xfit WOD; AMRAP in 20 minutes 5 Deadlifts (95/65 lb) 5 Hang Power Cleans 5 Front Squats 5 Push Press 5 Back Squat *partner 1 completes complex before P2 starts on so on. Pull up […]

Warm up: Warmy+ Tabata, 3 rds of; Squats Right side plank hold first 10 secs then left side plank hold for remaining time. Box jumps Handstand hold Xfit WOD: 5 Rounds For Total Reps in 29 minutes 1 minute Wall Balls (20/14 lb) 1 minute Sumo Deadlift High-Pulls (75/55 lb) 1 minute Box Jumps (20 […]

Warm up: Warmy+ Warm up on today’s exercises for 5 minutes. Xfit WOD; AMRAP in 30 minutes 12 Burpees 9 Hang Power Cleans (95/65) 18 Wall Ball Shots (20/14) Plate push (45×2,45) **P1 starts at burpees while P2 rests. Once P1 completes his/her burpee count, P2 starts on hang cleans while P1 rests. Once P2 […]

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. […]