Warm up: Warmy+ 3×5 power clean + 25 jumping jacks, look to find your 5RM.  10 minute time cap Xfit WOD: Teams of 2 complete the following 27,24,21,18,15,12,9,6,3 of; Wall ball (20/14) Hang cleans (95/65) DU’s (3:1 singles) Pull up work; 1×5, 1×10, 1×20 1×10, 1×5

Warm up: Warmy+ 3×3 of power cleans + run down and back.  Xfit WOD: Team of two complete the following; 7 rds (each) of – Plate push (45×2, 25×2), P1 down, P2 back = 1 rds. Finish all 7 rds prior to moving to next exercise.  7 Front squats (135/95), each teammate. Finish before moving […]

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