Warm Up: Warmy+ 3×3 of; Push press + squat 30 single skips in between sets Xfit WOD: 2 rounds of; 5 minutes to complete; 30 Power snatches 75/55, 95/65 Between you and your partner. If any time remains do as many DU’s as you and your partner can until next exercise starts.  Each partner performs […]

Warm Up: Warmy+ 5×3 of; Deadlift, hang clean to front squat 20 jumping jacks in between sets Xfit WOD: Teams of 2 (TOTAL reps), for time of; 150 Wall balls (20/14) 100 Burpees 50 Deadlifts (185/115) Finish by cleaning your weight off the bar, stacking it and performing 1 plate push down while P2 pushes […]

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