Warm Up: Warmy+ C&J’s 3,3,3,3,3 at ~65% of 3RM (first 3 sets) then 75% of 3RM on last 2 sets 30 single skips in between sets. Xfit WOD: EMOM for 16 minutes of; Wall ball (20/14) Push press (95/65) Deadlift (185/135) DU’s (or as many singles as possible) **teams of 4, one athlete per station. […]

Warm up: Warmy+ 3 rounds of; 15 push ups 15 squats  15 step ups  Xfit WOD: 6 rounds: Plate push down and back (45×2, 45) 12 push-presses (95/65) 12 squat cleans (95/65) 12 Sumo deadlift high-pulls (95/65) Pull up work; 20,12,11,11,10

Warm Up: Warmy+ Squat cleans 3×5 25 jumping jacks in between sets Xfit WOD: Teams of 2 complete the following; 10 Rounds of; 10 Pull ups (can sub jumping pull ups) 10 Burpees over bar 10 Slam balls (AHAP) 10 Box jumps (24/20) 10 Hang snatch (75/55) *each partner completes 10 rep/exercise/round. Only one person […]

Warm up: Warmy+ Tabata, 3 rounds; HSPU’s  Plank  Burpees Handstand hold Xfit WOD: In 15 minutes complete the following (ladder style – down then back up, repeating the set of 5 at bottom of ladder); 15 deadlifts, front squats and push press (95/65) 10 deads, FS and PP (115/75) 5 deads, FS and PP (135/95) […]

Warm Up: Warmy+ Take 5 minutes to warm up on today’s exercises Xfit WOD: In teams of 2 complete as many rounds as possible in 25:00 of: 30 Squats 30 Push-ups 30 Kettlebell Swings, (53/35) 30 Box Jumps, (24″/20″) 30 Back squats, (95/65) 30 Wall Balls, (20/14) 30 Power Cleans, (95/65) Suicide (run with your […]