Warm up: Warmy+ 3×3 power clean, front squat, push press Xfit WOD: Partner up, ladder down then back up…repeat 3’s.  21,18,15,12,9,6,3 of; Wall ball (20/14) Box jumps (24/20″) P1 starts on WB, P2 starts on box jumps, switch when both partners complete Rx’d rep count. At the top of each 3rd minute perform 1 rep […]

Warm up: Warmy+ 12 minute cap; Work up to a 3RM squat clean (within 7 sets) Xfit WOD: 8 minute cut off; 150 total wall balls (20/14), partner holds deadlift (135/95) 2 minute rest  10 minute cut off; 400M run/walk while carrying (35/15# plate). Partners run at the same time. Once back, put plates back […]

Warm up: Warmy+ 1st set 30 rep back squat + 3 push presses (weight you choose for squats use for PP) 2nd set 20 rep front squat + 6 push presses 3rd set 10 rep OHS + 9 push presses Xfit WOD: Out on the field 10 sprints (each partner) white line and back In […]

Warm Up: Warmy+ Take 5 minutes to warm up on today’s exercises. Xfit WOD: Teams of 2 complete the following for time: Start with 50 DU’s/person (2:1 singles) then pick an exercise. Round 1; 50 total reps of – Burpees Box jumps (20/24″) Thrusters (barbell – 65/45) Pull up’s Hang snatch (65/45) Push up’s Ball […]

Warm Up: Warmy+ 3×5 clean and jerk Xfit WOD: 5 rounds for time of; 50 DU’s (100 singles) 10 thrusters (95/65) 15 KB swings (53/35) 20 HRPU’s One person working at a time.  Pull up work; 19,12,11,11,10