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

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