Warm Up: Warmy+ 3×3 Power cleans + 10 lunges (5/leg) + 10 jumping jacks Xfit WOD: For time of; 150 Wall balls (20/14), each **EMOM the partner who finished wall balls performs 5 deadlifts (185/115). Once completed, P2 can begin wall ballin’ Extra credit – if both partner complete 150 wall balls in 16 minutes […]

Warm Up: Warmy+ 3 rds, tabata style of; squats plank step ups KB snatch (light weight) Xfit WOD: For time, 10 rds. of; 10 KB swings (53/35) 10 Box jumps (24″/20″) 10 KB squats (53/35) **only one athlete working at a time** Pull up work: 4×10

Warm Up: Warmy+ 3×3 Front squats + push press 15 Jumping jacks in between sets Xfit WOD: For time 10,9,8,7,6,5,4,3,2,1 of; Squat cleans (115/75) Push jerk (115/75), start with 1 and work up the ladder 25 DU’s per set Pull up work; 4×10

Warm Up: Warmy+ Alt EMOMx10: Even: Front squats, 5-5-3-3-3 (workout weight) Odd: Strict pullups or wall walks, 5-5-3-3-3 Xfit WOD: For time of; 100 thrusters 95/65 (spilt between partners) 100 slam balls over shoulder (AHAP), split 100 box jump overs (30/24″), split 100 push up’s (25/10# plate), split **EMOM drop what you’re doing and complete […]

Warm Up: Warmy+ 3×3 power cleans (95/65), 6 step ups (use bleachers), 10 BW squats Down and back in between sets Xfit WOD: (Take wall balls and barbells with 95/65# weight out to field). Partner up and complete the following for time; 400m run (w/ partner) Each partner completes 25 wall balls, P1 works while […]