Warm up: Warmy+ 3×3 of back squat + press. Warm up weight.  10 minute cap Xfit WOD; First 10 minutes of; Front squats (95/65) Burpees  *P1 starts on FS while P2 starts on burpees. Each perform exercise for :20 then rest :10. P1 goes to burpees and P2 to FS for :20 then rest :10 […]

Warm Up: Warmy+ Take 6 minutes to warm up on today’s exercises. Xfit WOD: For time of: 50 DU’S (3:1 singles) 34 push-ups 34 deadlifts, 135/95 34 box jumps 24/20 34 cleans, 95/65 34 burpees 34 wall balls, 20/14 34 pull ups 34 hang snatch 75/55 50 DU’s (3:1 singles) **One partner at a time […]

Warm up: Warmy+ 5×3 SDHP’s 5 burpees in between rds.  Xfit WOD; Partner run, 400m w/ wall ball (on rds. 1,3 and 5). Do not carry wall ball on rds. 2&4.  50, 40, 30, 20, 10 wall balls (ea. partner) 50 secs lunge in place, 40 secs lunge, 30, 20, 10 (ea. partner at same […]

Warm Up: Warmy+ 3 rounds, tabata of; Plank hold Squats HRPU’s Box step ups Xfit WOD: 4 TOTAL rounds (2 per partner) 21, 15, 9 rep scheme of; Box jumps (24,28,30″/20,24,28″) KB swings (53/35) Squat cleans (115/75) 1st rd., Push press (115/75) 2 rd. **Partners start at different stations. A switch occurs between stations only […]

Warm Up: Warmy+ 5 sets of 3 PC’s (transition into thruster on 3rd rep), 2 SC thrusters (transition into split jerk), 1 split jerk. Xfit WOD: 42 synchronize burpees 21 thrusters (95/65) 30 leap frog burpees 15 thrusters 18 burpee to plate, 45# (partners face one another and alternate reps) 9 thrusters **Each partner completes […]