Warm up: Warmy+ 3 rds., tabata style of: Squats Handstand holds Plank Dips Xfit WOD: 50,40,30,20,10 of; KB squats (53/35) Box jumps (24/20″) kB Swings (53/35) Pull up work; 15,10,9,8,8

Warm Up Warmy; 5×3 Front squat pause at bottom for 2 secs (each rep). 20 jumping jacks in between sets. Xfit WOD: Teams of 3: AMRAP 30: Plate push (45×2/45) 9 total/rd (1=baseline to baseline) 75 Wall balls (20/14) 50 Power Cleans (65/45) *Add (20/10) to barbell each round. **Athletes will split up the work […]

Warm up: Warmy+ Take 5 minutes and warm up on today’s exercises. Xfit WOD: 30 Wall Balls (20/14 lb) 30 Hang Cleans (95/65 lb) 30 Jumping Pull-Ups 30 Deadlifts (95/65 lb) 30 Push-Ups 30 Box Jumps (24/20 in) 30 Kettlebell Swings (53/35) 30 HSUP’s (modified, toes on bleacher) 30 Air Squats 30 Hang Snatches (95/65 […]

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