Warm up: Warmy+ Spend 5 minutes on today’s exercises.  Xfit WOD: For time: 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, (53/35) Walking Lunge, 50 steps 50 abmat sit ups  50 Push press, 45 pounds 50 hang cleans, 45 pounds  50 Wall balls (20/14) 50 Burpees 50 Double unders

Warm Up: Warmy+ 5×3 Deadlift (first two sets use for warm up, next 3 work up to approx 80-85% of 3RM. 15 minute time cap Xfit WOD: 16 minute AMRAP of: 3 Squat cleans (135/95) 5 Push press (115/75) 7 KB swings (53/35) 9 Lunges stepping backward (95/65) *follow your partner Pull up work; 20,13,11,11,11

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 […]