Warm up: Warmy+ 3×3 power cleans + 5 burpees + 10 jumping jacks Xfit WOD: With a partner complete 7 Rounds of; 5 push press 5 front squats (115/75) 20 Wall Balls (20/14) 40 Double Unders (60 singles) *Partner 1 completes all 3 movements before partner 2 begins ** Solo option is 1:1 work to […]

Warm up Warmy+ 5,5,3,3 of squat snatch plus run down and back Xfit WOD: 50 wall ball squat cleans – partner holds barbell overhead (95/65).  25 box jumps (holding wall ball) Run a mile with partner  50 box jumps (holding wall ball) – partner holds barbell overhead (95/65).  25 wall ball squat clean  Pull up […]

Warm up: Warmy+ Xfit WOD: WOD #1; 21,15,9 of; Thrusters (95/65) HRPU’s Then; 18,12,6 Wall balls (20/14) DU’s Then  15,9,3 SDHP’s (95/65) Front squats (95/65) Pull up work; 4×10

Warm up: Warmy+ 3×3 of hang snatch + 3 burpees + 30 DU’s Xfit WOD: With a partner: 8 Rounds for time of: 30 Hang snatch 95#(65#) 30 Burpee box jumps 24″(20″) *1 person works at a time, can split up reps however partners want Pull up work; 5×10

Warm up: Warmy+  Take 5 minutes to warm up on today’s exercises.  Xfit WOD: 45 min AMRAP In teams of 2: Accumulate 17 Power Cleans (115/75) (one person works at a time, break it up as needed) Accumulate 75 Air Squats (one person works at a time, break it up as needed) Strip the plates […]