Warm up: Warmy+ 5×3 power clean (1st two sets @60% 3RM, sets three and four @75% and last set @ 80%) 3 shuttle runs (work in during sets) Xfit WOD: In teams of 2, as many rounds as possible in 20 minutes of: 30 Double unders (3:1 singles) 10 Wall balls, (20/14) 1 Plate push, […]

Warm Up: Warmy+ 3 rounds Tabata of; Side plank hold (right side rd 1, left side rd 2, right side rd 3) Lateral line jumps Squats Push up’s Xfit WOD: 10 rounds for time of: 95-lb. sumo deadlift high pulls, 7 reps 95-lb. front squats, 7 reps 95-lb. push jerks (or push press), 7 reps […]

Warm Up: Warmy+ 3×6 KB thrusters (manageable weight) 15 DU’s in between rounds Xfit WOD: 2 round of each exercise set (work down the ladder on rd. 2) – 1,5,10 of; Deads (185/135) Box jumps (30″/24″) 2,6,12 of; Thrusters (95/65) Slam balls (AHAP) 3,7,14 of; Front squat (115/75) KB swing (53/35) 4,8,16 of; Push press […]

Warm up; 6 rounds of; Push up to sprint (down and back) Xfit WOD: 3 min AMRAP: 3 power cleans (odd rounds), 3 front squats (even rounds) 115/75 6 push-ups 9 squats Rest 1 minute. Repeat for a total of 5 cycles. Pull up work; 20,13,11,11,11

Warm up: Warmy+ 2 rounds of; 25 squats (barbell only) 25 jumping jacks Xfit WOD: 5 rounds: 10 Thrusters @95/65LBS,  14 Box jumps @24/20″,  12 Sumo deadlift high pulls @95/65LBS,  12 HRPU’s 21 kettlebell swings (53/35) Pull up work; 20,13,11,11,11