Warm Up: Warmy+ 3×3 of; squat cleans 5 push ups 5 KB swings Xfit WOD: 50,40,30,20,10 of; KB swings (53/35), ea athlete Squat cleans (95/65) split between partner KB lunges (50 TOTAL, 25 per leg, 40 TOTAL, 20 per leg…etc.) Pull up work; 6×10

Warm up; Warmy+ 5×3 clean + 2 push press 10 jumping jacks in between sets.  Xfit WOD: With a partner complete 10 Rounds 10 Push Jerks (95/65) 20 Wall Balls (20/14) 40 Double Unders *Partner 1 completes all 3 movements before partner 2 begins Pull up work; 5×10

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 […]