Warm up: Warmy+ 5×2 power snatch + hang snatch + 20 jumping jacks in between sets Xfit WOD: 50,40,30,20,10 of; Wall Balls (20/14) Abmat sit up Hang snatch (odds), Power snatch (evens), 75/55 Split reps w/ partner Pull up work; 5×10

Warm up: Warmy+ Take 5 minutes and warm up on today’s exercises. Xfit WOD: AMRAP (with a Partner) in 31 minutes 31 Burpees 31 Double-Unders 31 Deadlifts (95/65) 31 Push-Ups 31 Box Jumps (24/20 in) 31 Hang Power Cleans (95/65) 31 Air Squats 31 Kettlebell Swings (53/35) 31 Shoulder-to-Overheads (95/65) 31 AbMat Sit-Ups 31 calorie […]

Warm up: Warmy+ Tabata, 3 rds of; HRPU’s Barbell front squats Handstand hold Sit up’s Xfit WOD: 6 Rounds for time of: 10 Kettlebell swings 53#(35#) 10 Front squats 95#(65#) 10 Box jumps 24″(20″) 10 Push press 95#(65#) Pull up work; 5×10

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