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 […]

Warm up: Warmy+ 3×3 Power Snatch + run down and back (in gym) Xfit WOD: AMRAP 21 minutes 60 Power Snatches (85/65) 50 Wallballs (20/14) 40 sec plate push 30 Burpee Box Jumps (24/20)

Warm up: Warmy+ 3×1 complex of squat clean, hang clean, push jerk, split jerk + 20 jumping jacks Xfit WOD: AMRAP in 17 minutes 30 Double Unders 15 Power Cleans (115/75) 30 Double Unders 15 Wall ball (20/14) P1 starts at DU’s, P2 waits. Once P1 completes DU rep count, he/she moves to PC’s and […]