Warm up: Warmy+ Work up to a moderate 3R SDHP within 10 minutes. 10 DU’s in between sets. Xfit WOD: 4 Rounds for Time 10 Wall Ball Shots (20/14 lb) 15 Burpees 20 Kettlebell Swings (53/35) 25 Double-Unders (3:1 singles) **simultaneously work with partner during entire WOD. Pull up work; 5×10

Warm up: Warmy+ 5,5,3,3,1 of clean and jerk + 25 jumping jacks. Xfit WOD: Complete as many rounds as you can in 20 minutes 65 pound Power snatch, 12 reps 10 Push-ups Pull up work; 5×10

I’m out of town, see you Monday. Warm Up: Warmy+ 5×5 KB snatch (5 right arm, 5 left arm) (35/25) + run down and back Xfit WOD: AMRAP 20:00 5 Chest to bar pull-ups 10 Wall balls (20/14) 15 Kettlebell swings (53/35)

Warm up: Warmy+ 5×3 combo of power clean, front squat and push press (meaning 3 PC, 3 FS and 3 PP = 1 set) + 20 jumping jacks Xfit WOD: For time, 2 rounds of; 100 pull ups (use band for assist) 100 Wall Balls (20/14) 100 HRPU 100 back squats (95/65) 100 box jumps […]

Warm up: Warmy+ 5×5 front squats + 20 DU’s in between sets + straight leg bear crawl to half court Xfit WOD: 4 Tabatas in 16 minutes Tabata squat Tabata deadlift, 155/115 Tabata squat Tabata deadlift, 155/115 The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. There […]