Warm up: Warmy+ 3×3 front squats + 20 mountain climbers (ea leg) Xfit WOD: 400m run THEN 5 Rounds 30 back squats @115/75LBS, 12 power cleans @115/75LBS Pull up work; 4×10

Warm up: Warmy+ 3×5 squat cleans + down and back, baseline to baseline.  Xfit WOD; 4 Rounds of: 25 weighted HRPU (45/25 plate weight) 25 goblin KB squats 53/35 25 weighted sit-ups (#tbd) 25 SDHP (95/65) After all rounds completed, finisher of 100 DU’s (3:1 singles) Pull up work; 4×10

Warm Up: Warmy+ Take 5 minutes and warm up on today’s exercises. Xfit WOD: As Many Rounds as Possible (AMRAP) in 33 minutes of; 5 Deadlifts (75/55 lbs) 5 Hang Power Cleans (75/55 lbs) 5 Front Squats (75/55 lbs) 5 Push Presses (75/55 lbs) 10 weighted lunges (bar in locked position above head) (75/55) **Partner […]

Warm up: Warmy+ 3×3 power cleans + 25 jumping jacks  Xfit WOD: 75 power snatches (75/55) – split reps 10 front squats (115/75) 10 bar-facing burpees 20 front squats (115/75) 20 bar-facing burpees 30 thrusters 75/55 30 bar-facing burpees Pull up work 5×10

Happy Friday the 13th Warm up: Warmy+ Hold plank for 2 minutes….1 minute rest then begin WOD.  Xfit WOD: “Deck of Cards” Hearts = KB squats (53/35) Spades ♠️ = HRPU’s Clubs =  KB swings (53/35) Diamonds = wall ball (20/14) Every 4th round complete 13 DU’s or 39 singles.  Pull up work; 5×10