Warm up: Warmy+ 3RM Hang Cleans + 20 jumping Jacks and straight leg bear crawl baseline to baseline between sets. Take as many sets to find your 3RM hang clean. 10 minute time cap. Xfit WOD: 21,18,15,12,9,6,3 of; KB Swings (53/35) Goblin Squats (53/35) Handstand hold (21 secs., 18 secs…etc) Pull up work; 17,11,9,9,8

Warm up: Warmy+ Tabata, 3 rds of; Plank hold Squats Handstand hold Push ups Xfit WOD: AMRAP (with a Partner) in 29 minutes 5 Rounds of: Minute 1: Wall Balls (20/14 lb) Minute 2: K2B Minute 3: HRPU’s Minute 4: Push Presses (75/55 lb) Minute 5: Row (calories) Minute 6: Rest Pull up work; 17,11,10,9,9

Warm up: Warmy+ Take 6 minutes and warm up on today’s exercises. Xfit WOD: 3 Rounds for Time 11 Push-Ups 11 Sit-Ups 11 Box Jumps (20″) 11 Kettlebell Swings (53/35) 11 Push Presses (45 lb) 11 Walking Lunges (each leg) 11 Mountain Climbers (each leg) 11 Dips (use bleacher) 11 Air Squats 11 Knees-to-Elbows 11 […]

Warm Up: Warmy+ 2×3 deads, hang snatch, and hang cleans. In between sets hold handstand for 15 secs + 5 BW squats. Xfit WOD: WOD #1 10 minutes of; 3 OH weighted lunges (45/25# plate) 3 Power snatches (95/65) 6 OH weighted lunges (45/25# plate) 6 Power snatches (95/65) 9 OH weighted lunges (45/25# plate) […]

Warm up: Warmy+ Take 10 minutes and warm up on today’s exercises. Xfit WOD: Complete as many rounds as possible in 20 minutes 10 push presses 10 kettlebell swings 10 front squats Men: 95-lb. presses, 1.5-pood swings Women: 65-lb. presses, 1-pood swings Pull up work; 17,11,9,9,8