Warm up: Warmy+ 3×3 squat cleans + push press + deads  Xfit WOD: With a partner: 3 Rounds 18 Thrusters (95/65) 21 DU’s *1 person does 18 Thrusters/21 DU’s, then the next person does 18 Thrusters/21 DU’s….that is one round.  Then… 3 Rounds 12 Deadlifts (185/115) 25 Box Jump Overs (20/16″) *1 person does 12 […]

Warm up: Warmy+ 5 minutes of; 5 pull ups, 10 strict press (barbell), 5 squats Xfit WOD: Teams of 2 complete the following; 1 mile (P1 laps 1&3, P2 laps 2&4 – both run 5th lap) then…. 50 HRPU’s – each 100 KB swings (53/35) – each  150 squats – each 800m (P1 lap 1, […]

Warm up: Warmy+ 3×10/leg squat splits + 20 single skips Xfit WOD: For time of; 50,40,30,20,10 of –  Wall balls  DU’s  In between wall balls and DU’s complete 15 Box Jumps (30/24) Pull up work; 5×10

Warm Up: Warmy+ Begin at baseline and plank side to other baseline then hold handstand hold for 20 secs. Partner 2 completes same sequence after P1 has completed his/her first rd…2 more for a total of 3 rounds. Xfit WOD: For time: Run 1200m 50 Thrusters (45lbs/33lbs barbell) 50 Push ups Run 800m 35 Thrusters […]

Warm up; Warmy+ 3×3 hang snatch + 5 BW squats + jog down and back Xfit WOD: Teams of 2 complete the following for time.  21 back squats (95/65) 3 power snatch (95/65) 18 back squats 6 power snatch 15 back squats 9 power snatch  12 back squats 12 power snatch  9 back squats 15 […]