Warm up: Warmy+ 3×3 back squat and push jerk + 20 DU’s Xfit WOD: 10 rds. for time of; 10 push press (95/65) 10 front squats (95/65) 50 (split between partners) pull ups 26 (split between partners) plate push (45×2, 45#) – baseline to baseline = 1 rep Pull up work: 5×10

Warm Up: Warmy+ 5×5 Deadlift + bear crawl to baseline, run backwards back to starting baseline. Xfit WOD: For Time (with a Partner) 50 Synchronized Wall Balls (20/14 in 9/10 ft) 30 Cleans (95/65 lb) 50 Synchronized Wall Balls 20 Cleans (135/95 lb) 50 Synchronized Wall Balls 10 Cleans (155/115 lb) **Time Cap: 15 minutes […]

Warm up: Warmy+ 5×3 squat cleans + push presses, hold HS for 15 secs in between sets Xfit WOD: Teams of 2 complete the following; 100 Thrusters (95/65) 500 DU’s (2:1 singles) 100 Power cleans (95/65) 3 Burpees at the top of every minute Pull up work; 16,11,9,8,8

Warm up: Warmy+ Take 5 minutes and warm up on today’s exercises. Xfit WOD: For Time Complete the following with one partner working at a time. Alternate as needed, but do not share movements. Partner 1: 50 Box Jumps (24/20 in) 50 Kettlebell Swings (55/35 lb) 50 AbMat Sit-Ups 50 Deadlifts (155/115 lb) 50 Burpees […]

Here’s Darren’s WOD. Good luck.