Warm up: Warmy+ Xfit WOD+ 2 WOD day, first WOD; 100 Thrusters (75/55) 100 KB swings (53/35) 100 Box jumps (24/20″) Immediately after WOD 1 is complete, start WOD 2; With a partner, alternate sets back and forth for max reps: 1 minute of buprees 1 minute of wall balls rest 30 secs 2 minutes […]

Warm Up: Warmy+ 1 warm up set…then, 2×3 @60% (first set) and 65% (second set) of 3RM of; Deads Hang cleans Front squats Push jerks Clusters Xfit WOD: For Time with a partner. Each athlete completes all the work. 30 Calories Row 30 Deadlift 115/75 25 Calorie Row 25 Hang clean 20 Calorie Row 20 […]

Warm Up: Warmy+ Weightlifting: 3×5 SDHP’s Xfit WOD: In front of a clock set for 12 minutes: 1 minute of box jumps (24/30″) 1 minute of sumo deadlift high pulls (115/75) 2 minutes of box jumps 2 minutes of sumo deadlift high pulls 3 minutes of box jumps 3 minutes of sumo deadlift high pulls […]

Warm Up: Warmy+ 5,5,3,3 of; squat clean, front squat, push press Xfit WOD: As many rounds as possible in 20 minutes of: 3 squat clean 2 front squat and 1 push press (115/75) 10 Wall ball (20/14) 15 Burpee box jumps (24″/20″) Pull up work; 18,11,10,10,9

Warm Up: Warmy+ Tabata – 3 rounds of; Wall ball Bleacher step ups Dips Handstand holds Xfit WOD: Maupin – Hero WOD 4 rounds for time of: Run 800 meters 49 push-ups 49 abmat sit-ups 49 squats Pull up work; 18,11,10,10,9