Warm Up: Warmy+ 20 DU’s (2:1 singles) between each round of; 5×3 clusters (squat clean into a thruster) Xfit WOD: 7 rounds for time of: 7 Power Cleans, 95/65 lbs 7 Thrusters, 95/65 lbs 7 Bar Facing Burpees Pull up work; 3×10

Warm up: Warmy+ 5 rounds of; 1 power clean, hang clean and push press.  Xfit WOD; Alternate sets of 10, only one person can work at a time. Work to complete 100 reps as a team of each exercise.  For time: 100 Box Jumps, 24/20 in 100 Air Squats 100 AbMat Sit-ups 100 Push-ups 100 […]

Warm Up: Warmy+ 50 push press (barbell weight only) 100 single skips Xfit WOD: 5 rounds for time of: Overhead Walking Lunge, 45/35 lb barbell, 50 ft 21 Burpees Let trailing knee gently kiss the ground on each lunge. Pull up work: 3×10

Warm Up: Warmy+ 10 reps of each movement 50 DU’s (or 150 singles) Xfit WOD: Tabata Fight Gone Bad Tabata Wall Ball, 20/14 Tabata Sumo Deadlift High Pull, 75/55 Tabata Box Jump, 20″ Tabata Push Press, 75/55 Tabata Row (calories) Pull up work: 3×10

Warm Up: Warmy+ 100 single skips + 50 right and left leg skips. 3-3-3 of wide grip deadlift then into hang snatch – last set use Rx’d WOD weight. Xfit WOD: 12-9-6-3 reps, for time of: Power Snatch, 95/65 Burpee One athlete at a time (must finish the WOD before P2 goes) Extra credit – […]