Warm Up: Warmy+ 3×3 Power snatch plus 15 single skips Xfit WOD: Complete as many rounds as possible in 10 mins of: 30 DU’s 15 Power Snatches (75/55) then… As many reps as possible in 8 minutes of; Wall Balls, 20/14 then… As many reps as possible in 6 mins of: Burpees Pull up work; […]

It’s someone’s birthday tomorrow so I’ll leave it at that. However if you don’t like the WOD that’s programmed feel free to do WOD #2 1 pull up 2 BW squats  Then lean your body against the wall and just hang out  Time cap 1 minute. 

For those who want to show up, “Murph” will be the WOD at 7am.  1 mile run 100 pull ups 200 push ups  300 body weight squats  1 mile run. 

Warm Up: Warmy+ 3×5 Squat cleans + 30 single skips in between sets Xfit WOD: Working in teams of 2, complete the following for time: 100 DU’s, per person 60 Front squats (135/95) – partner not working is holding plank 80 Shoulder to overhead (95/65) – partner not working is holding bottom squat position 100 […]

Warm up: Warmy+ 5×5 cleans  20 jumping jacks in between sets Xfit WOD: 50 power cleans (95/65) split between partners…then 800M run (Once P1 completes one lap, P2 starts. When P1 finishes, he/she broad jumps while throwing wall ball to mid field. Once P2 finishes his/her run, if P1 has completed broad jumps P2 starts […]