Warm Up: Warmy+ Take 10 minutes and practice KB; swings, snatch or OHS. Try a couple reps with right then a couple reps with left hand. Focus on form and not weight. Within the time cap perform 50 total reps. Xfit WOD: For time: Run 1200 meters 30 Kettlebell swings, 53#(35#) Run 800 meters 25 […]

Warm Up: Warmy+ Press (work either strict, PP or push jerk but pick one) 7×3 Xfit WOD: In 16 minutes complete the following with your partner; Down and back (on the field) x10 Pull up work; 18,12,10,10,10

Warm Up: Warmy+ 5,5,3,3,1,1 snatch squat 10 minute time cap Xfit WOD: AMRAP in 30 minutes, 10,8,6,4,2 of; Deadlifts (135/95) Burpee box jumps (24/20) Lunges (95/65) reps/each leg Push press (95/65) Med wall ball cleans (20/14) Pull up work; 18,12,10,10,10

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 […]