Warm up: Warmy+ 25 jumping jack 10 squats  10 wall ball throws  25 jumping jacks Xfit WOD: Teams of 2 complete the following; 1 mile run (P1) While P2 completes; 50 wall ball cleans, 50 push ups, 50 sit ups  Once P1 & 2 have completed the run and exercises, perform a total of 50 […]

Warm Up: Warmy+ 5×5 landmine row (increase weight each rd) 5×6 plyometric push up’s Xfit WOD: 4 rounds starting a new round every 5 minutes; P1 – run 400M with a wall ball (20/14) P2 – 10 thrusters (95/65) and 10 HRPU’s Each person will complete both exercises in 5 minutes. If any time remains, […]

Warm Up: Warmy+ 6×3 – first 2 sets push press, second sets (3&4) front squats and last two sets (5&6) squat snatch Xfit WOD: Teams of two complete 4 rounds of; 400m run (1st round), 800m run (2nd round), down and back run (3rd round) and 400m run (4th round) 5 squat cleans (115/75) 7 […]

Warm Up: Warmy+ 2×3 front squat 2×3 squat clean 2×3 hang snatch Xfit WOD: 21-18-15-12-9-6-3 Reps for time: Power snatch (95/65) Box jumps (24/20) Pull up work; 19,12,11,10,10

Warm Up: Warmy+ Bear complex (power clean, front squat, push press, back squat, and second push press), 5 rounds total. Use manageable weight with last round somewhat challenging. Xfit WOD: Teams of two, 3 rounds of; 44 KB swings (53/35) total reps 44 Back squats (115/75) 44 Push presses (95/65) 44 DU’s (3:1 singles) 44 […]