Warm Up: Warmy+ Weightlifting: 5,5,3,3,1,1 front squats Xfit WOD: 50,40,30,20,10 of; DU’s (2:1 singles) Thrusters (45,65,75,85,95/35,45,55,65,75) Pull up work; 18,12,10,10,10

Warm Up: Warmy+ Spend 5 minutes warming up with today’s exercises. Xfit WOD: Teams of 3 preform the following; 2 rounds of; 75 Thrusters (95/65) 75 Pull up’s (band assisted if necessary, jumping pull up’s can be used to sub either pull up’s or band assisted) 75 Wall ball (20/14) 75 hang cleans (95/65) 75 […]

Warm Up: Warmy+ Xfit WOD: OTM x 20: 5-5-5-5-4-4-4-4-3-3-3-3-2-2-2-2-1-1-1-1 Clean and jerk. Do 5 clean and jerks (light), on each of the first four minutes. Do 4 clean and jerks on each of the next four minutes. Continue and build up in weight as you go. Note – The 5’s, 4’s, and even 3’s should […]

Warm Up: Warmy+ Take 5 minutes to warm up on today’s exercises. Xfit WOD: 2 Rounds For Time 34 Push-Ups Down and back sprint (baseline to baseline) 34 Deadlifts (135/95 lbs) Down and back sprint (baseline to baseline) 34 Box Jumps (24/20 in) Down and back sprint (baseline to baseline) 34 Hang clean (95/65 lbs) […]

Warm Up: Warmy+ Team of 4 completes; 100 wall balls 100 push ups  100 squats  Xfit WOD; 1 mile run with 20/14LBS medicine ball,  60 burpees 800 meter run with 20/14LBS medicine ball,  30 Burpee wall balls (10 total wall balls) 400 meter run with 20/14LBS medicine ball,  15 burpee pull up’s Pull up work; […]