Warm Up: Warmy+ 150 Wall balls (split between partner) 10 min cap Xfit WOD: 12 minute AMRAP of; Squat clean – first 4 minutes (95/65), next 4 minutes (115/75) and last 4 minutes (135/95) Burpees over bar (3) Perform 3 burpees over bar then 1 SC, switch with your partner. Then 3 burpees over bar […]

Warm Up: Warmy+ 3×5 clean and jerks 25 DU’s between sets Xfit WOD: 27,24,21 of; HRPU’s / Burpees Hang snatch (75/55) Then… 18,15,12 of; Front squats (115/75) KB swings (53/35) Then… 9,6,3 of; Deadlifts (185/135) Partner wall ball (20/14) Pull up work; 20,12,11,11,10

Warm up: Warmy+ 3×5 squat cleans Xfit WOD: 21,18,15,12,9,6,3 of; Thrusters (95/65) Box jumps (24/20″) In between sets; odd rounds 50 DU’s, even rounds 10 wall ball cleans.  Pull up work; 20,12,11,11,10

Warm Up: Warmy+ Tabata – 3 rounds of; Jump rope (singles or doubles) Plank Lunge (in place – step back) AbMat Sit-up Xfit WOD: Team of 4 for time: 400 Total power snatches first 50, hang snatches last 50 (75/55) 400 Total in place reverse lunges, first 50, walking lunges last 50 (w/BB in front […]

Warm up: Warmy+ 3×5 power cleans (on last rep perform 1 front squat) 10 minute cap Xfit WOD: 4 TOTAL rounds – 1 round of (each partner completes 1 full round); 12 deadlifts (115/75) 9 Front squats 6 Push press 4 rounds of (split between partners, perform simultaneously); 15 Squats 10 push up’s 5 pull […]