Warm up: Warmy+ Take 5 minutes to warm up on today’s exercises. Xfit WOD: For Time (with a Partner) 50 Walking Lunges 40 Pull-Ups 100 Box Jumps (20 in) 40 Double-Unders 50 Dips 40 Knees-to-Elbows 60 Kettlebell Swings (53/35) 60 Sit-Ups 40 Hang Squat Cleans (95/65) 50 Good Mornings (65/45) 60 Wall Ball Shots (20/14 […]

Happy Birthday Aaron! Warm up: Warmy+ 5×3 power cleans + 25 jumping jacks. Xfit WOD: 42 hang snatch (75/55) 36 push press (95/65) 30 clean jerk (115/75), 42 OHS (75/55) 36 front squats (95/65) 30 deadlift (185/115) 42 Wall Balls (20/14) 36 partner wall ball sit ups 30 box jumps (24/20″) while hold wall ball […]

Warm up: Warmy+ Tabata style, 3 rds of; Plank hold Wall sit Barbell press Squat Xfit WOD: 6 Rounds For Time 6 Front Squats (115/75) 6 Pull-Ups 6 Box Jumps (30/24″) 6 Deadlifts (185/115) 6 Barbell Rows (115/75) 6 Shoulder-to-Overheads (65/45) Pull up work; 5×5 strict

Warm up: Warmy+ 5×3 of front squat + 25 single skips Xfit WOD: Buy-in 100 DU’s (2:1 singles) 2 rounds of: 50 synchronized burpee over bar 50 squat cleans (95/65) Pull up work; 5×10

Warm up: Warmy+ 3×3 clusters + 20 jumping jacks in between sets. Xfit WOD: AMRAP (with a Team of 3) in 25 minutes 3 lap run Directly into… 50 K2E 50 Bar-Facing Burpees 50 Thrusters (75/55) 50 K2E 50 Bar-Facing Burpees 50 Thrusters (85/65) 50 K2E 50 Bar-Facing Burpees 50 Thrusters (95/75) Teams will breakup […]