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 […]

Warm up: Warmy+ Front Squat 5×5 Run down and back x2 in between sets Xfit WOD: 50,40,30,20,10 of; Lunges (25/15 DB or KB weight) overhead – split reps Clusters (use wall balls) – each partner Before each Rd, plate push (45×2, 45#) down and back  Pull up work; 3×10

Warm up: Warmy+ 1 Round of; 5 Calorie Row 5 Box Jump Step-Up and and Overs 5 Empty Bar Deadlifts 5 Wall balls 5 Burpees 5 Wall balls 5 Empty Bar Deadlifts 5 Box Jump Step-Up and Overs 5 Calorie Row Xfit WOD; Teams of 2 for time of; 70 Calorie Row 70 Box Jump […]

Warm Up: Warmy+ 5×3 thruster 10 DU’s in between sets Xfit WOD: 21,18,15,12,9,6,3 of; Thrusters (95/65) Burpee box jumps (20″) **prior to each round (including the first round, each partner completes 50 DU’s (2:1 singles)** Pull up work; 5×10