Warm up  Warmy+ Take 5 minutes and warm up in today’s exercises.  Xfit WOD: 3 rounds:  30 wall balls (20/14) 30 deadlift high-pulls (75/55) 30 box jumps (20″) 30 push presses (75/55) 30 calorie row 30 push ups 30 back squats. (75/55) Split between your partner. However, each round you need to pick one exercise […]

Warm Up: Warmy+ 3×5 squat cleans + 1 push press 10 Jumping jacks in between sets Xfit WOD: AMRAP in 20 minutes of; 1 Thrusters (95/65 lbs) 1 Bar-Facing Burpees 2 Thrusters (95/65 lbs) 2 Bar-Facing Burpees 3 Thrusters (95/65 lbs) 3 Bar-Facing Burpees…and so on until time is up. Partners can split up reps […]

Warm Up: Warmy+ 3 rounds of; 20 wall balls hold plank until partner finishes wall ball rep count 50 single skips (at same time) Rest 1 minute between rounds Xfit WOD: Working in teams of two, complete the following for time: Run 1 1/2 miles, alternating 400m runs 150 Burpees Run 1 1/2 miles, alternating […]

Warm up: Warmy+ 3 reps of deads to hang clean to push press, then 2 reps then 1 rep (each exercise).  Between sets 3 burpees.  Xfit WOD: Teams of 2, 10 rounds total of; 7 HRPU’s 5 KB thrusters (35/20) 3 deadlifts (135/95) – on odd minutes, partner who’s not running hold deadlift weight until […]