Warm Up: Warmy+ 5 rounds of – Plank slide to half court + 25 jumping jacks. Xfit WOD: Between you and your partner, complete 10 rounds of the following; 20 second handstand hold (partners work simultaneously) P1, plate push down and back then P2 down and back (45×2,45) 5 clusters (95/65) Pull up work; 15,10,9,8,8

Happy birthday to Shawn (Lee K. as some of you might know him as)! Warm up; Warmy+ Take 5 minutes and warm up on today’s exercises. Xfit WOD: Teams of two complete the following for time (reps are split) 90 Box jumps (24/20) 90 Deadlift (185/115) 90 Jumping pull ups 90 KB swings (53/35) 90 […]

Warm Up: Warmy+ 2×6 (3 squat cleans, 3 push press), 2 warm up set then 2×6. Plank hold (20 secs) in between sets. Xfit WOD: Complete as many rounds as possible in 20 minutes of: 100 DU’s (150 singles) 30 push-ups 5 power cleans (135/95) 5 front squats (135/95) Pull up work; 15,10,9,8,8

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 […]