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 […]

Warm Up: Warmy+ Tabata; 3 rounds of; push up’s sit up’s squats handstand holds Xfit WOD: For time: 100 wall-ball shots 50 HRPU’s Rest at least 1 minute Then, 4 rounds for time of: 28 squats split, alternating 15 snatch Men use 20-lb. ball and snatch 75 lb. Women use 14-lb. ball and clean 55 […]

Warm Up: Warmy+ Work 10 minutes on; Front squat Clean Xfit WOD: Teams of 2 complete the following for time; 5 cleans (135/95) then 10 burpees Start at baseline, P1 completes 5 cleans then P2. Thereafter, 10 burpees per partner. Roll the barbell to free throw line and complete 5 cleans then 10 burpees…roll to […]