Warm Up: Warmy+ 5×5 Front squats – first 2 sets at 60% of 3RM, sets 3-4 @70% and last set @ 75% Xfit WOD: 21-18-15-12-9-6-3 reps, for time of: Thruster, 95/65 lbs Bar Facing Burpee Pull up work; 5×10

Warm up: Warmy+ 3×5 power cleans 20 DU’s (3:1 singles) Xfit WOD: 10 minute AMRAP of wall balls  Each partner completes at least 75 reps each 1 minute rest…then 10 minute AMRAP of hang snatch (75/55) Each partner completes at least 75 reps each Pull up work; 5×10

**I’ll be on vacation starting tomorrow returning next Friday. The next post will be 12/26/16. I know most plan on showing up next week and setting up for a WOD so feel free to join them. Happy Holidays!! Warm Up: Warmy+ 5×3 Back Squats 25 jumping jacks in between sets Xfit WOD: 10 minutes EMOM […]

Warm up: Warmy+ 3×3 – PC, FS and PP Xfit WOD: 10,9,8,7,6,5,4,3,2,1 of; **Power clean, front squat, push press (95/65) plus… 10 ab mat sit ups 20 DU’s (3:1 singles) …each round  **Each set must be completed before a switch is made. Once P1 has completed the Rx’d rep count, he/she can immediately start sit […]

Warm up: Warmy+ Tabata, 3 rounds of; Step ups Handstand hold Broad jumps Push ups Xfit WOD: 50-40-30-20-10 reps: wall-balls (20/14) Kettle bell swings (53/35) Pull up work; 5×10