Warm Up: Warmy+ Xfit WOD: For Time 20 Thrusters (95/65 lbs) 20 Sumo Deadlift High-Pulls (95/65 lbs) 20 Push Jerks (95/65 lbs) 20 Overhead Squats (95/65 lbs) 20 Front Squats (95/65 lbs) Athlete must do 4 burpees at the beginning of every minute, including at the start of the WOD, before moving on to the […]

Warm up: Warmy+ 5×10 back squat – use manageable weight Time cap 10 minutes  Xfit WOD: 3 Rounds for time: 30 Wallballs, 20#(14#) 30 Kettle bell swing, (53/35) 60 Double unders Pull up work; 18,12,10,10,10

Warm Up: Warmy+ Take 5 minutes to warm up on today’s exercises. Xfit WOD: “Dirty Thirty” For Time 30 Box Jumps (24/20″) 30 Jumping Pull-Ups 30 Kettlebell Swings (53/35 lbs) 30 Lunges (75/55) 30 Knees-to-Elbows 30 Push Press (75/55 lbs) 30 Ab mat sit up’s 30 Wall Balls (20/14 lbs) 30 Burpees 30 Double-Unders Pull […]

Warm up: Warmy+ tabata, 3 rounds of; Push up’s Sit up’s Handstand hold Squats Xfit WOD: Partner up, AMRAP in 20 minutes of; 12 Box jumps (24/20) 6 Thrusters (95/65) 6 Bar facing burpees Partners 2 completes 50 DU’s (2:1 singles) while P1 completes the entire set of exercises. Pull up work; 18,12,10,10,10

Warm Up: Warmy+ 2 rounds of: 5 strict press 3 push press 1 push jerk Xfit WOD: Teams of 2 complete the following: 2 rounds of – 30 reps of; push press (75/55), hang cleans (95/65) front squat (115/75) 20 reps of; HRPU’s, deads (135/95), hang snatch squat (75/55) Pull up work; 18,12,10,10,10