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, […]

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 […]