Warm up: Warmy+ 3×5 strict press  Xfit WOD; 100 KB swings (35/20) 100 Push-ups, 100 Sit-ups, 100 Squats Pull up work; 20,12,11,11,10

Warm Up: Warmy+ Front squat 2 sets of 3 @ 60% 3RM, 2 sets of 3 @ 65% and 1 set of 3 @ 85% 3RM Xfit WOD: “Triple Tango” WOD 1 AMRAP in 10 minutes of; 10 PC’s (95/65) 10 Burpees Alternate between your partner 1 minute rest….then WOD 2 AMRAP in 10 minutes […]

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 […]