Warm Up: Warmy+ take 10 minutes and work up to a challenging (but safe) 5RM thruster. **paced burpees while partner is performing thrusters Xfit WOD: For time: “Pushing Fran” **break up reps between your partner how you see fit. In between Fran sets, complete the following, start at 20/16/8; P1 pushes plate (45×2/45) to opposite […]

Warm Up: Warmy+ 3×5 Back squat 15 Jumping jacks in between sets Xfit WOD: 2 RFT of; 30 KB swings (53/35) 30 Front squats (95/65) 20 KB swings 20 FS 10 KB swings 10 FS Back up the ladder on rd 2. Both athletes are working at the same time, a switch occurs when one […]

Warm up: Warmy+ 7×3 OHS Sprint, down and back between sets Xfit WOD: Working in teams of two, accumulate as many DU’s (sub DU’s w/ AMLAP) as possible in 20 minutes.  While one partner is jumping/running, other partner must complete the following before switching: 12 Burpees 12 Wallballs (20/14) 12 Medicine ball cleans (20/14) Pull […]

Warm up: Warmy+ 3 sets of; Clean and jerk (perform 3-5 reps/set) Xfit WOD: 20 Power clean (95/65) 20 Front Squat  20 Push press  20 Front Squat  20 Power Clean  The athlete must perform 4 burpees every minute on the minute until completion. This includes beginning the workout with 4 burpees. Pull up work; 4×10

Another Xfitter’s birthday!  Who’s turning 38 on Saturday?  Enjoy! Warm up: Warmy+ 5,4,3,3 of OHS 5 burpees in between sets.  Xfit WOD: Buy-in; 100 DU’s (sub 2 suicides for DU’s) Then… 7 rds, 9 reps of; Deadlifts (185/135) each partner  9 rds, 7 reps of; Burpee over bar, each partner  7 rds, 9 reps of; […]