Warm Up: Warmy+ Xfit WOD: OTM x 20: 5-5-5-5-4-4-4-4-3-3-3-3-2-2-2-2-1-1-1-1 Clean and jerk. Do 5 clean and jerks (light), on each of the first four minutes. Do 4 clean and jerks on each of the next four minutes. Continue and build up in weight as you go. Note – The 5’s, 4’s, and even 3’s should […]

Warm Up: Warmy+ Take 5 minutes to warm up on today’s exercises. Xfit WOD: 2 Rounds For Time 34 Push-Ups Down and back sprint (baseline to baseline) 34 Deadlifts (135/95 lbs) Down and back sprint (baseline to baseline) 34 Box Jumps (24/20 in) Down and back sprint (baseline to baseline) 34 Hang clean (95/65 lbs) […]

Warm Up: Warmy+ Team of 4 completes; 100 wall balls 100 push ups  100 squats  Xfit WOD; 1 mile run with 20/14LBS medicine ball,  60 burpees 800 meter run with 20/14LBS medicine ball,  30 Burpee wall balls (10 total wall balls) 400 meter run with 20/14LBS medicine ball,  15 burpee pull up’s Pull up work; […]

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