Warm up: Warmy+ 5×3 Bent over rows + Split squats (use KB’s for weight) Xfit WOD: 10 rounds: 100 meter sprint, 10 KB swings (53/35) 100 meter sprint, 10 burpees Pull up work; 4×10

Warm Up: Warmy+ 3×3 of PC, front squat, push press  20 DU’s in between sets Xfit WOD; 3 rounds: 30 Squat-cleans @95/65LBS, 30 HRPU’s 800M run (run with partner) Pull up work; 5×10

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 […]