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

Warm up: Warmy+ Baseline to baseline x6 – push up to sprint 20 Step ups 10 burpees Xfit WOD: For Time (in a Team of Four) 200 Pull-Ups 300 Push-Ups 400 Sit-Ups 500 Air Squats In a team of four, two people may work at a time. Reps are cumulative for all team members. All reps […]

Warm up: Warmy+ 5×3 Hang snatch + 20 mountain climbers (10 each leg) Xfit WOD: EMOM (with a Partner) in 20 minutes 5 Thrusters (95/65 lb) 5 Burpees While partner hold planks This is an every minute on the minute (EMOM) workout where Partner A has one minute to finish the reps. Whatever time is […]