Warm up: Warmy+ 3×3 power cleans to push press + run down and back. Xfit WOD: 50,40,30,20,10 Front squats (95/65) Box jumps (24/20″) DU’s (2:1) **FS and Box jumps reps are split between partners, the DU’s are not. Pull up work: 5×10

Warm up: Warmy+ 1-10-1-20-1-30 of front squats + 20 jumping jacks Xfit WOD: Five 5-minute AMRAPs in 25 minutes From 0:00-5:00 16 calorie Row 16 Box Jumps (24/20 in) From 5:00-10:00 16 Thrusters (75/55) 16 Pull Ups From 10:00-15:00 16 Burpees 16 Power Snatches (75/55) From 15:00-20:00 16 Mountain Climbers 16 Kettlebell Swings (53/35 lb) […]

Warm Up: Warmy+ Take 5 minutes to warm up on today’s exercises. Xfit WOD: For Total Reps in 34 minutes Tabata Thrusters (95/65 lb) 1 minute Rest Tabata Pull-Ups 1 minute Rest Tabata Cleans (115/75 lb) 1 minute Rest Tabata Deadlifts (185/135 lb) 1 minute Rest Tabata Hand Release Push-Ups 1 minute Rest Tabata Kettlebell […]

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 […]