Warm Up: Warmy+ Take 5 minutes to warm up on today’s exercises. Xfit WOD: 50,40,30,20,10 of; Power clean (95/65) Wall ball (20/14) Box jumps (24/20) Front squats (95/65) *Split reps between partner however you’d like. Pull up work; 5×10

Warm up: Warmy+ 3×3 of cleans, 15 jumping jacks in between sets.  3×3 of thrusters, 15 DU’s in between sets.  Xfit WOD: 17.5  10 rounds for time; 9 thrusters (95/65) 35 DU’s (3:1 singles) Pull up work; 5×10

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 […]