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 […]

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