Happy Holidays! Warm Up: Warmy+ Take 5 minutes and warm up on today’s exercises. Xfit WOD: For Time 1 Sumo Deadlift High-Pull (75/55 lb) 2 Thrusters (75/55 lb) 3 Push Press (75/55 lb) 4 Power Cleans (75/55 lb) 5 Power Snatches (75/55 lb) 6 Kettlebell Squats (53/35 lb) 7 Burpees 8 Knees-to-Elbows 9 Box Jumps […]

Warm up; Warmy+ 5,5,3,1,1 of front squats + 20 mountain climbers Xfit WOD: 27, 24, 21, 18, 18, 21, 24, 27 of; 50 DU’s (3:1 singles) Wall ball cleans (20/14) KB Swings (53/35) 100 DU’s (2:1 singles) 15, 12, 9, 6, 3 of; Squat cleans (95/65)

Warm up: Warmy+ 5×5 power cleans + down and back Xfit WOD: EMOM for 12 minutes of; Down, half court, back, down and back + 10 Wall Balls P1 completes run while P2 finishes 10 Wall Balls, switch. Teams have 1 minute to complete a full round. Rest 2 minutes….then EMOM for 10 minutes of; […]

Warm up: Warmy+ 5×5 clusters + 10 calorie row, or 25 DU’s Xfit WOD; “Bill of WOD day” AMRAP 25 minutes of; 12 Burpees 15 Kettlebell Swings (53/35 lb) 12 HRPU’s 15 Box Jumps (24/20 in) 12 Push ups 15 Power cleans (95/65) 12 Push ups 15 Pull-Ups 12 HSPU’s 15 Ball Slams (30/20 lb) […]

Warm up: Warmy+ 3×5 squat cleans + 20 jumping jacks Xfit WOD: 5 Rounds for Time of; 10 Burpees (leap frog over partner) Plate push (45×2,45), P1 down, P2 back 10 Squat clean (95/65) Plate push (45×2,45), P1 down, P2 back 10 weighted push ups (25/10), use weight on bar Plate push (45×2,45), P1 down, […]