Warm Up: Warmy+ 3×5 deads + 10 squats (break parallel) and hold last rep in the bottom position for 5 seconds. Xfit WOD: 7 rounds of: 5 Deadlifts (205/135) – scaled weights, 10 reps 5 jumps over stick (30/24″) – scaled height, 10 reps KB (53/35) farmer carry to opposite end of gym complete 10 […]

Warm Up: Warmy+ 5,5,3,3, of cleans OR OHS, you pick. Darren will be coaching OHS 10 min. time cap Xfit WOD: 27,24,21,18,15,12,9,6,3 of; On odd numbers, power cleans (95/65) and back squats (work on breaking parallel) On even numbers, bar-facing burpees and DU’s Pull up work; 4×10

Warm Up: Warmy+ Take 6 minutes to warm up on today’s exercises. Xfit WOD: 50,40,30,20,10 of; Double under’s (3:1 singles) Abmat sit ups P1 starts DU’s, once completed P1 moves to sit up’s and P2 starts DU’s. Continue this sequence until P2 finishes 10 sit ups. Then… 100 (TOTAL) wall balls 100 (TOTAL) calorie rows […]

Warm Up: Warmy+ 5,5,3,3,3 of clusters (squat clean + thrusters) 3 burpee box jump overs between sets Xfit WOD: 5 rounds for time of; 20 Thrusters (75/55) 20 Box jumps (24/20) 20 Lunges (front rack position) knee lightly touches the ground **switch with partner every 10 reps. Pull up work; 4×10

Warm Up: Warmy+ EMOM for 6 minutes of; 6 Front squats (bar only,75,95,115,135/bar only, 65,75,85,95,105) Xfit WOD: 5 rounds of; 400M run (relay with partner) 20 Wall ball squat cleans (20/14) 20 HRPU’s (every 5th rep, jump over ball) **P1 runs 400M then tags P2, once P2 completes their 400M, P1 starts with wall ball […]