Warm Up: Warmy+ 10 minutes to practice OHS, working up to your 3RM Xfit WOD: In teams of 2, complete the following for time: 150 Ab-mat sit-ups 100 Burpees 50 Front squats (115/75) 100 Burpees 150 Ball slams *Only one person can work at a time. Pull up work; 18,11,10,10,9

Warm Up: Warmy+ 3 rds., tabata of; push up’s lunges sit up’s plank hold Xfit WOD: 50,40,30,20,10 of; Wall ball (20/14) DU’s Box jumps (24/20″) Pull up work; 18,11,10,10,9

Warm up: Warmy+ Weightlifting; clean and jerk – 2@60%, 2@65%, 2×3@70% Xfit WOD: 21,18,15,12,9,6,3 for time of; Front squat (95/65) 3,6,9,12,15,18,21 for time of; Hang snatch (95/65) Pull up work; 18,11,10,10,9

Warm Up: Warmy+ Weightlifting: Perform the following sequence; power clean, front squat, push press, back squat and finally push press – this equals 1 set. Complete 5 sets – increasing weight each round (aka the Bear Complex). Focus on fundamentals not so much speed. Xfit WOD: Complete 1 round for time of; 50 power cleans […]

Warm up: Warmy+ EMOM for 8 minutes of; 2 touch and go snatches  Xfit WOD  3 Rounds of: 100 ft walking lunges with barbell held overhead, 30 box-jumps @24″/20″ 20 wall-ball shots @20/14LBS, 3 wall walks  Pull up work; 17,11,10,9,9