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 […]

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