Warm up: Warmy+ 3×3 of power clean with 2 front squats after last rep of cleans.  5 burpees in between sets.  Xfit WOD: 3 Rounds for time: 21 Hang power snatch (75/55) 5 front squats (135/95) 21 KB swings (53/35) 5 power cleans (135/95) Pull up work; 5×10

Warm up: Warmy+ 3×3 dreads, 3 push ups and 3 box jumps Xfit WOD: Teams of 2 for time; 100 Partner wall balls (20/14) 80 Abmat situps while partner holds deadhang 40 Partner over burpees (partner holds plank on elbows) 40 Cal row while partner holds deadlift 185/135 15 Deadlifts (each partner) Extra credit – […]

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 […]