Warm up: Warmy+ 10 Minutes of; 3 Deadlifts + 2 Hang PC +1 Front squat Xfit WOD: For time; 21, 18, 15, 12, 9, 6, 3 of; Front rack lunges (95/65) per leg Push press (95/65) Suicide while carrying (45/25# plate overhead) Ab Mat sit up Pull up work; 20,12,11,11,10

Warm up: Warmy+ 3×5 cleans  3×3 thrusters  Xfit WOD: 15,12,9 of: Thrusters 95/65 DU’s  Then… 20 power cleans (115/75) And finish with:  2 rounds of; 400M, 32 KB swings (35/20) 10 pull ups  Pull up work: 5×11

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