Warm Up: Warmy+ 3×5 power cleans  12 jumping jacks in between sets Xfit WOD: WOD #1 EMOM for 10 minutes of; 5 thrusters (95/65) 5 box jumps (30/24″) WOD #2 EMOM for 7 minutes of; 7 Hang cleans (95/65) 12 wall balls WOD #3 AMRAP in 5 minutes of; Plate pushes (45×2, 45) P1 down, […]

Warm Up: Warmy+ 3×5 cleans (take a couple sets to warm up) Run baseline to baseline between sets 10 minute time cap Xfit WOD: EMOM for 20 minutes of; 10 burpees Pull up work; 5×10

Warm up: Warmy+ 3×3; 1 power clean, 1 front squat and 1 push press.  In between sets, 20 jumping jacks  After warmy+, teams of 2 will bring their bar (weighted) out to mid field, this is where the exercises will be performed.  Xfit WOD: Teams of 2 complete the following; With a running clock for […]

Warm up: Warmy+ 3 rounds, tabata style of; Plank Squats Handstand hold Step ups Xfit WOD: 5 rounds for time: 20 KB Swings (53/35) 50-ft. front-rack lunge, 75 lb. 20 HRPU’s 50-ft. front-rack lunge, 75 lb. Each partner completes all Rx’d reps, split how you see fit.  Pull up work; 5×10

Warm Up: Warmy+ EMOM for 10 minutes of; Odd 5 front squat (65,75,95,115,135/45,55,65,75,95) Even 5 push press, using FS weight Xfit WOD: “The 5’s” Between you and your partner; 5 down and back (on field, sprints)/each 50 wall balls (20/14)/each 5 down and back plate pushes (45×2/45+25)/each 50 push presses (95/65)/each 5 front squats (135/95)/each […]