Warm Up: Warmy+ 5,5,3,3,1 of power snatch + straight leg bear crawl (about 20 feet) odd numbers, bent leg bear crawl (about 20 feet) even numbers. Xfit WOD: 75 KB Snatch, alternating (35/20) 50 Hand Release Push-ups (partners working at same time) 100 Double Unders (partners working at same time on all DU’s) 2:1 singles. […]

Warm up: Warmy+ 3×5 of deads + front squat + 20 jumping jacks. Xfit WOD: Teams of 2 (split reps) complete as many rounds and reps as possible in 20 minutes of: 50 wall-ball (20/14) 50 push ups 50 deadlifts (185/115) 50 box jumps (24/20) Pull up work; 15,10,9,8,8

Warm up: Warmy+ 5×3 front squats + 5 HSPU’s (either against the wall or use bleacher for support) Xfit WOD: Complete as many rounds as possible in 20 minutes of: 20 burpees 15 back squat (95/65) Pull up work; 15,10,9,8,8

Warm Up: Warmy+ Xfit WOD: You and your partner have 30 minutes to complete the following: #1 – 21,15,9 of; Thrusters (75/55) Burpee of bar **every 3rd minute stop what you’re doing and hold assisted L-sit for 30 seconds, P2 completes the second half of the minute. Use bleacher to place hands on and have […]

Warm up: Warmy+ 5×3 deads + 20 jumping jacks Xfit WOD: AMRAP (with a Partner) in 20 minutes 400 meter run 10 burpees over box (20/24″) 10 pull ups 10 front rack walking lunges (75/55) Partner A runs 400 meters while Partner B completes as many rounds as possible (AMRAP) of 10 pull-ups, 10 toes-to-bar, […]