Warm up: Warmy+ 3 rounds of; 3 power cleans  3 front squats  3 push press +1 OHS Xfit WOD: 60 total partner wall ball sit up’s + burpee – P1 performs the sit up while P2 completes a burpee. P1 passes wall ball to P2 to perform wall ball sit up while P1 completes a […]

Warm Up: Warmy+ Alternating on the Minute x 12 (6 Rounds): Odd Minutes – 4 Front Squats (115/75) Even Minutes – 4 Back Squats (115/75) Xfit WOD: OTMx20 Even minutes – Bear Complex Odd minutes – Round of Cindy (5 pullups, 10 pushups, 15 air squats) The “Bear” complex is the following: 5 deadlift (95/65) […]

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 […]