Warm up: Warmy+ 3×5 of power snatch + run down and back. Xfit WOD: 2 rounds of; 150 Wall Ball (20/14) 76 Power snatch (75/55) 30 clean and jerk (115/75) Every 2 minutes, plate push, P1 down, P2 back (45×2, 45#). **Split reps between partners. Pull up work; 5×10

Warm up: Warmy+ 1,3,3,5 of deads at 60% of your 1 rep max. 25 jumping jacks in between sets. Xfit WOD: 7 Rounds for time of; 7 Box jumps (32/24″) 7 Thrusters (95/65 lb) 7 Bent over rows (95/65) 7 Deadlifts (185/115) 7 Burpees 7 Kettlebell Swings (53/35) 7 Pull-Ups (can sub w/ band or […]

Warm up: Warmy+ Within 10 minutes find your 5RM on power clean Xfit WOD: 27,21,15,9,3 of; DU’s (3:1 single skips) Hang cleans (95/65) Sit ups Air squats Pull up work; 5×10

Warm up: Warmy+ 3 rounds of; 2 power cleans 2 front squats 2 push press Xfit WOD: 60 total partner burpees + wall ball throw to partner – P1 performs a burpee, grabs the wall ball and tosses it to P2, who’s standing 15 ft away. P2 performs a burpee, grabs the wall ball and […]

Warm up: Warmy+ 3×3 squat cleans + 3 burpees and 3 box jumps. Xfit WOD: 4 Rounds: 20 box-jumps overs (24/20″) 15 burpees to plate (alternate between you and your partner) 10 squat cleans (135/95) 50 DU’s (w/ partner) *One person working at a time. Pull up work; 5×10