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.

Warm up: Warmy+ 3×3 squat clean + 25 jumping jacks Xfit WOD; 1st WOD (10 min time cap) AMRAP of; 5 deadlifts (95/65) 5 front squats 5 push press P1 completes full rd then P2…etc. 1 minute rest then… 2nd WOD; AMRAP of; (8 minute time cap) P1 completes 7 burpees while P2 holds barbell […]

Happy New Years Eve! I’m up skiing. Won’t be there tomorrow. See you all Wednesday. Warm up: Warmy+ Take 5 minutes and warm up on today’s exercises. Xfit WOD: For Time 31 Push Press (75/55 lb) 31 Pull-Ups 31 Snatches (75/55 lb) 31 Sit-Ups 31 Toes-to-Bar 31 Push-Ups 31 Box Jumps (24/20 in) 31 Back […]