Warm up: Warmy+ 5×3 Clean and jerks, 5 K2B, 10′ bear crawl Xfit WOD: 3,21,6,18,9,15,12 of; Thrusters (95/65) Bar facing burpees DU’s (3:1 singles) *P1 works 30 seconds, P2 rests…switch off every 30 seconds. Pull up work; 15,10,9,8,8

Warm up: Warmy+ 3,3,2,4,4,3,5 of clusters plus 25 DU’s Xfit WOD: Three AMRAPs in 26 minutes AMRAP in 8 minutes 5 Hang Squat Snatch (115/75 lb) 10 Burpees Rest 1 minute Then, AMRAP in 8 minutes 10 Power Cleans (115/75 lb) 20 push ups Rest 1 minute Then, AMRAP in 8 minutes 15 Box Jump-Overs […]

I’m in Vegas at a gymnastics meet. Next post will be 2/21/18 Warm up: Warmy+ 3×5 squat cleans + 25 DU’s Xfit WOD: Five 3-minute AMRAPs in 19 minutes AMRAP in 3 minutes 3 Power Cleans (135/95 lbs) 6 Push-Ups 9 Air Squats Then Rest 1 minute Repeat 5 times Complete as many rounds as possible […]

Warm up: Warmy+ 5×3 power cleans + 20 mountain climbers Xfit WOD: 5 rounds of; Baseline to baseline weighted lunges (front rack) 95/65 10 push presses (95/65) 10 push ups – partners face each other to start, each complete a push up (P1 slaps P2’s opposite hand then finishes in plank position. P2 slaps P1’s […]

Warm Up: Warmy+ 3×7 clusters + 25 single skips Xfit WOD: Teams of 3 complete the following for time using 21,18,15,12,9,6,3 rep count; Wall balls (20/14) Box jumps (24/20) Front squats (95/65) Each teammate starts at an exercise, completes the rep count and moves to next exercise. Teammates must wait until athlete in front of […]