Warm up: Warmy+ 5×5 cleans – finish last rep with the following sequence; clean, front squat, push press, front squat and deadlift Xfit WOD: 21,18,15,12,9,6,3 of; Total lunges (weighted KB); 53/35 Burpees **before beginning the next set each partner will need to complete a set of deads, starting with 4 reps then increasing the rep […]

Warm up: Warmy+ 30,20,10 reps front squat (unbroken) Xfit WOD: FIGHT GONE BAD 3 rounds for reps 1:00 Wallball 20/14 1:00 SDHP 75/55 1:00 Box Jumps 20/24 1:00 Push Press 75/55 1:00 DU’s (singles) 1:00 rest Pull up work 20,13,11,11,11

Warm Up: Warmy+ 5×5 squat snatch (weight you’re comfortable with and can perform squats below parallel) Xfit WOD: 4 rounds: 30 step-ups with 45-lb. barbell, 20-in. box 5 Clean and Jerks (115/75) 30 step-ups with 45-lb. barbell, 20-in. box 25 wall balls (20/14) Pull up work; 20,13,11,11,11

Warm up: Warmy+ 3 rds. Tabata of: Squats  Push ups Sit ups  Handstand hold Xfit WOD: 21-18-15-12-9-6-3 rep rounds of: Begin ea. round with 50 meter bear crawl, Squat (95/65) Partner run line to line (each line counts as 1 rep) Deadlift (155/95) Hang cleans (95/65) Pull up work: 20,13,11,11,11

Happy Squatober! Warm Up: Warmy+ Front squats 5@65%, 5@70%, 3@75%, 2@80% Xfit WOD: Between you and your partner 25 minute AMRAP of: 50 KB squats (53/35) 50 Box jumps (24″) 50 DU’s (3:1 singles) 50 Push presses (75/55) Repeat with 40, 30, 20 and 10 reps. If time is left over start back at 50 […]