Warm up: Warmy+ Take 12 minutes and work at 80% your 3RM, squat clean and push press (use a rep count 1-3) Xfit WOD: 10 rounds for time of: 9 thrusters (95/65) 35 double-unders (3:1 singles) Pull up work: 15,10,9,8,8

Warm up: Warmy+ Take 5 minutes and warm up on today’s exercises Xfit WOD: 150 Wall ball squats (20/14) 100 Push ups 76 Push press (75/55) 50 lunges (hold plate overhead 45/25#) 26 Pull ups **every 30 secs switch with partner. Pull up work; 3×10

Warm up: Warmy+ Every 2 minutes for 7 sets: 2 Power Cleans Xfit WOD: 7 rounds for time: 15 Power Snatch (75/55) 30 DU’s (2:1 singles) **at the top of each minute, partners complete 5 thrusters (each) before starting a new round or finishing where they left off. Pull up work; 15,10,9,8,8

Warm up: Warmy+ EMOM of 5 push ups, 7 squats and 15 DU’s Xfit WOD: 2 Rounds: 34 push-ups, 50-yard sprint (down and back) 34 deadlifts @135/95LBS, 50-yard sprint, 34 box jumps @24/20″, 50-yard sprint, 34 clean and jerks @95/65LBS, 50-yard sprint, 34 burpees, 50-yard sprint, 34 wall-ball shots @20/14LBS, 50-yard sprint, 34 pull-ups, 50-yard […]

Warm up Warmy+ 3×5 power clean + 20 jumping jacks. Xfit WOD: 2 Rounds for Time 6 burpee pull ups 17 Hang Power Clean-and-Jerks (95/65 lb) 18 Back Rack Lunges (95/65 lb) 17 Handstand push ups (modified) 33 Kettlebell Swings (53/35 lb) 130 Mountain Climbers (1-count) Buy-In: 500 DU’s (per team), 2:1 singles Pull up […]