Warm up: Warmy+ 3×3 complex of deads, hang clean and push press.  Xfit WOD: Teams of two complete the following for time   50,40,30,20,10,10,20,30,40,50,50,40,30,20,10 of; Box jumps (24/20) Hang cleans (75/55) Front rack lunges (75/55), rep count, 1 R 2 L…etc.  Prior to first rep, 100 DU’s. Finish with 50 DU’s – each.  *reps are […]

Warm up: Warmy+ 3×3 clusters + 10 push ups + 5 pull ups  Xfit WOD: In teams of three, complete as many total reps as possible in 15 minutes of: Partner 1: 50ft plate push (45×2/45) Partner 2: Thruster (75/55) Partner 3: burpees  *The plate push is the pace setter for this workout and the […]

Warm Up: Warmy+ 3×3 squat cleans + 15 jumping jacks Xfit WOD: For time; 200 KB swings (53/35) 175 Burpees (simultaneously with partner) 150 Wall balls (20/14) 125 Front squats (95/65) (partner holds bottom position squat) *split reps between your partner. Pull up work; 5×10

Warm up: Warmy+ 3 laps of; fartlek run Xfit WOD: 10 rds of; 20 BW Squats  10 HRPU’s 5 box jumps (30/24″) *partners work simultaneously on squats and HRPU’s, alternate on box jumps.  Pull up work; 5×10

Warm up: Warmy+ 3×3 front squat + shoulder press + 3 Push ups Xfit WOD: 400M run (while partner holds wall ball, switch half way) 15 thrusters (95/65) 15 frog jump burpees  200M run (while partner holds wall ball, switch half way) 12 thrusters (95/65) 12 frog jump burpees  400M run (while partner holds wall […]