Warm Up: Warmy+ Complete a set of 5 and a set of 2 (reps) at each station. Xfit WOD: 15,12,9 of; Push presses (95/65) DU’s (3:1 singles) 10 minute cap 12,9,6 of; Front squats (135/95) HRPU’s 10 minute cap 9,6,3 of; Deadlift (185/135) Box jumps (30″/24″) 10 minute cap Both partners must complete the Rx’d […]

It’s someone’s B-Day this Sunday so today’s WOD will be dedicated to that someone. Warm Up: Warmy+ 5 rounds or 2 power cleans + 2 push presses (work up to a weight that you’re able to complete both the PC and PP) Xfit WOD: 3 rounds of; 36 Power cleans (95/65) 36 Front squat (95/65) […]

Warm Up: Warmy+ 7×3 hang cleans 15 minute time cap Xfit WOD: Teams of two complete the following (in relay form); 400M run (10 reps/exercise) 800M (20 reps) 1500M (30 reps) 800M (20 reps) 400M (10 reps) While P1 is running, P2 performs KB swings (53/35), KB squats and push up’s (one hand on KB […]

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 […]