Warm Up: Warmy+ Take 7 minutes to complete 7×3 squat cleans (build up to 95/65) Hold plank while partner is working. Xfit WOD: AMRAP in 27 minutes From 0:00-10:00: 1 mile Run Max Clean-and-Jerks (95/65) between partners. Rest from 10:00-13:00 From 13:00-20:00: 800 meter Run Max Power Snatches (95/65) between partners Rest from 20:00-23:00 From […]

Warm up: Warmy+ 3×3 deads, plus 1 power clean, 3×3 front squat. 25 jumping jacks in between sets. Xfit WOD: 5 Rounds for Time 71 Double-Unders 12 Deadlifts (135/95 lb) 4 Power Cleans (135/95 lb) 7 Front Squats (135/95 lb) *one athlete working at a time. Pull up work: 16,11,9,8,8

Warm up: Warmy+ Head outside (grab a bar for you and your partner) and perform the following; Run to mid line and back while partner performs 10 BW Squats, 7 strict should presses and 5 Good mornings. Switch and complete 3 rounds each. Xfit WOD: For time of; For Time 400 meter Run 50 Back […]

Warm up: Warmy+ Tabata, 3 rds. of; Sit ups Handstand hold Split squats (use bleacher) KB swings (light weight) Xfit WOD: For time; “The Chubb” 65 KB swings (53/35) 65 thrusters (Barbell only) 65 HRPU’s 65 lunges 65 box jump overs (20″) *one person working at a time, can split reps how you see fit. […]

Warm up: Warmy+ 3 rds, tabata style; Squats Push ups 1/2 suicide run Sit ups Xfit WOD: 5 rds of; Buy-in – 100 DU’s (2:1 singles) 10 deadlifts (185/115) 15 HSPU’s (modified, use bleacher) 20 Box jumps (24/20″) Cash out – 2 minute plank hold **at the top of each minute, 3 Burpees. ***each partner […]