Warm up: Warmy+ Complete 5 reps on today’s exercises, one rd. 15 Jumping jacks in between exercises Xfit WOD: 10,9,8,7,6,5,4,3,2,1,1,2,3,4,5,6,7,8,9,10 of: Deadlifts (185/115) Hang cleans (95/65) P1 starts at 10 while P2 starts at 1. Once P1 finishes rep 1 and P2 rep 10, partners will then switch exercises. Athletes work at the same time. […]

Warm up: Warmy+ Take 5 minutes and warm up on today’s exercises. Xfit WOD: 2 rds. for time of: 30 Box Jumps (24/20) 30 HRPU’s 30 Kettlebell Swings (53/35) 30 Front Squats (115/80) 30 K2E 30 Push Press (115/80) 30 Deadlifts (115/80) 30 Wall Balls (20/14) 30 Burpees 30 Double Unders **split reps between partners. […]

Warm up: Warmy+ 5,5,3,3,1,1 of power clean, finish with 5 reps of front squats between each set. Xfit WOD: For Time 25 Pull-Ups 50 Deadlifts (135/95 lb) 50 Push-Ups 50 Wall Balls (20/14) 50 Floor Wipers (95/65 lb) (one count) 50 Kettlebell Clean-and-Press (35/25 or 20) (alternating) 25 K2E Pull up work; 10,8,6,4,2

Warm Up: Warmy+ 3×5 front squat + push press. 20 jumping jacks in between sets Xfit WOD: E2MOM for 20 minutes of; 5 squat cleans (95/65) 10 Box jumps (30/24″) 15 Hang snatch (75/55) **Athletes will have 2 minutes to complete the triple complex – each athlete is required to complete 5 squat cleans, 10 […]

Warm up Warmy+ 3×5 overhead lunges using 45/25 plate + burpees Xfit WOD: 21,18,15,12,9,6,3 of; KB Swings (53/35) KB squats (53/35) Plate pushes even rds. 2 per athlete 45×2/45 Pull up work: 5×10