Warm Up: Warmy+ 7×3 Squat cleans 3 burpees in between sets Xfit WOD: For time: 20 Push press (95/65) 10 KB squats (53/35) 20 Push press 20 KB squats 20 Push press 30 KB squats 20 Push press 40 KB squats 20 Push press 50 KB squats Pull of work; 4×10

Warm up: Warmy+ 5 minutes of SC, thruster, PP 20 DU’s in between sets Xfit WOD: 17.1 (kind of) – exchange dumbbells w/ barbell 75/55 For time: 10 dumbbell snatches 15 burpee box jump-overs (24/20) 20 dumbbell snatches 15 burpee box jump-overs 30 dumbbell snatches 15 burpee box jump-overs 40 dumbbell snatches 15 burpee box […]

Warm up: Warmy+ 3 around the world handstand (box jump height 18″) Xfit WOD: Barbell overhead lunges (65/45) baseline to baseline.  *while P1 performs lunges, P2 stands at opposite end and completes 10 (right hand) KB snatch (35/25) and 10 (left hand) then 10 box jump overs (18″). Once P1 and P2 have completed their […]

Warm up: Warmy+ 3×3 of power clean with 2 front squats after last rep of cleans.  5 burpees in between sets.  Xfit WOD: 3 Rounds for time: 21 Hang power snatch (75/55) 5 front squats (135/95) 21 KB swings (53/35) 5 power cleans (135/95) Pull up work; 5×10

Warm up: Warmy+ 3×3 dreads, 3 push ups and 3 box jumps Xfit WOD: Teams of 2 for time; 100 Partner wall balls (20/14) 80 Abmat situps while partner holds deadhang 40 Partner over burpees (partner holds plank on elbows) 40 Cal row while partner holds deadlift 185/135 15 Deadlifts (each partner) Extra credit – […]