Warm up: Warmy+ 10,7,5,1 of; Deadlift, Hang clean and push press Xfit WOD; “Fight Gone Bad” 5 rounds. 1 min wall ball 1 min SDHP (75/55) 1 min Box jump (24/20) 1 min push press (75/55) 1 min DU’s (or singles) 1 min rest Perform 1 minute of work at each of the stations. Move […]

Warm up: Warmy+ 200 single skips Xfit WOD: AMRAP in 35 minutes of; 5 Deadlifts (75/55) 5 Hang clean (75/55) 5 Front squat (75/55) 5 Push press (75/55) 5 Back squat (75/55) Pull up work; 5×10

Warm up: Warmy+ 3×5 ground to overhead + bear crawl to half court Xfit WOD: Max rounds in 2 minutes of; 3 Power cleans (115/75) 6 push ups 9 squats Rest 1 minute. Repeat for a total of 4 cycles. Then…after last rest period, 150 Wall Balls (total) 20/14 **10 time cap (if you and […]

Warm up: Warmy+ 5 KB Swings, 3 KB snatch each arm + 20 jumping jacks Xfit WOD: 5 rounds for time of; 20 KB Swings (53/35) 12 box jumps (30/24″) 8 squat cleans (115/75) Pull up work; 5×10

Warm up: Warmy+ Tabata Plank Mountain climbers Squats Sprint to half count, back, sprint to baseline then back. Xfit WOD: 5 rds of; 20 thrusters (75/55) 10 dips 20 push ups 10 slam balls 40/30) Baseline to baseline front rack lunges (75/55) Pull up work; 5×10