Warm Up: Warmy+ Tabata, 3 rds of; Plank hold Squat jumps to 16″ box height HRPU’s Wall sits Xfit WOD: For time: DU’s 200 (2:1 singles) Then, 3 rounds: 50 Deadlift, 135#(95#) 50 Burpees 50 Box jumps, 24″(20″) Run 1 mile **partners can split the reps, DU’s and run however they see fit.  For example, […]

Warm up: Warmy+ 5 rds, 2 reps each of power clean + push press. 20 jumping jacks Xfit WOD: 10 rds of; 3 deadlift (95/65) 3 hang squat cleans 3 push press 3 front squat Before starting next rd., P1 plate push down, P2 back (45×2/45). Pull up work; 5×10

Warm Up: Warmy+ 5×5 squat cleans + 25 single skips or DU’s Xfit WOD: Five 3-minute AMRAPs in 19 minutes AMRAP in 3 minutes 3 Power Cleans (135/95 lbs) 6 Push-Ups 9 Air Squats Then Rest 1 minute Repeat 5 times Complete as many rounds as possible (AMRAP) in 3 minutes, then rest 1 minute. Start each 3-minute cycle […]

Warm up: Warmy+ 5×5 C&J, run down and back between sets. Xfit WOD: 10 Rounds for Time 8 Hang Power Cleans (95/65 lb) 8 Front Squats (95/65 lb) 8 Push Presses (95/65 lb) 8 Burpees 8 Pull-Ups 8 Dips 8 OH lunges (45/25), 4 each leg 8 Sit-Ups **split reps between partners.

Warm Up: Warmy+ 5×5 squat cleans + 25 jumping jacks Xfit WOD: 21,18,15,12,9,6,3 of: Deadlift (135/95) odd rds., (185/115) even rds. Box jumps (24/20″) odd rds., (30/24″) even rds. Power clean (95/65) odd rds., (115/75) even rds. Pull up work; 5×10