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.

It’s a couple days early but Happy Birthday Ben. I’m out of town this Friday so a WOD won’t be posted. Warm up: Warmy+ 5×3 thrusters + 25 DU’s Xfit WOD: Buy-in 30 clusters (95/65) 4 rds for time of; 13 Wall Balls (20/14) 13 Box Jumps (24/20″) 13 Push Press (95/65) 13 Front Squats […]

Warm up: Warmy+ 5×3 front squats + run down and back. Xfit WOD: EMOM in 30 minutes 5 modified HSPU’s 10 KB Swings (53/35) 15 Air Squats **follow you partner. Plenty = if partners fail to complete a round add 3 burpees/ea. and complete at the end of the Rx’d time. Pull up work: 16,11,9,8,8