Warm Up: Warmy+ Front squat 3,3,3,1,1,1 (with 5/arm KB snatch, 35/20) Xfit WOD: Teams of 4 (2 working at the same time), 6 rounds for time of; 20 front squats (95/75) 20 Hang snatchs (75/55) Plate push down and back (baseline to baseline), 2×45#+25# plate (M), 45#+#25# plate (W). *Must complete plate push before partners […]

Warm Up: Warmy+ Spend 5 minutes warming up on today’s exercises. Xfit WOD: In teams of 2 complete the following for time: 200 Wall balls (20/14) *Wall ball cannot be dropped, 10 DU’s (3:1 singles) penatly if dropped Run 400 meters together 100 Burpee box jump overs (24/20) *One person works while the other holds […]

Warm up: Warmy+ 3 sets, 3 reps each of; deads, power cleans and push press Xfit WOD: 10,9,8,7,6,5,4,3,2,1 of ; Deads (135/95) Power cleans (115/75) Push presses (95/65) *every 1:30, partners complete 6 (total) Burpee leap frogs.  Pull up work; 20,12,11,11,10

Out of town until Monday. Susie created a WOD for tomorrow. Good luck!

Warm Up: Warmy+ 5×2 cleans 5×2 hang snatch Xfit WOD: In teams of 2, complete for time: *100 clean & jerk, (95/65) *60 bulgarian split squat *300 Double unders *60 slam ball (AHAP) *100 snatch, (95/65) Only one person may work at a time. *Total reps Pull up work; 20,12,11,11,10