Warm Up: Warmy Suicide 10 bar pulls, 10 good mornings K2E push up’s Side shuffle, turn at half court Hamstring stretch to half court, then lunge with twist Calf stretch Weightlifting: Snatch squat; 2 sets at warm up weight x 5, 3×3@70% Xfit WOD: 2 rds. for time of; 100 Wall balls (20/14) 80 Lunges […]

Warm Up: Warmy Suicide 10 bar pulls, 10 good mornings K2E push up’s Side shuffle, turn at half court Hamstring stretch to half court, then lunge with twist Calf stretch Xfit WOD: For time, partners complete; 21,15,9 of; Power snatch (75/55) Burpees of bar Then… 15,12,9, of; Deadlift (165/95) Box jumps (24/20″) Then… 12,9,6 of: […]

Warm Up: Warmy Suicide 10 bar pulls, 10 good mornings K2E push up’s Side shuffle, turn at half court Hamstring stretch to half court, then lunge with twist Calf stretch Weightlifting: Hang clean: 3@60%, 3@65%, 2×3@70% Xfit WOD: For time, working on the odd minutes, and resting on the even minutes: 100 KB swings (53/35) […]

Warm Up: Warmy Suicide 10 bar pulls, 10 good mornings K2E push up’s Side shuffle, turn at half court Hamstring stretch to half court, then lunge with twist Calf stretch Weightlifting: 3×10 OHS (use enough weight to make lift challenging yet go unbroken) At least 2 minute rest in between sets. Take 2-3 set of […]

Warm Up: Warmy Suicide 10 bar pulls, 10 good mornings K2E push up’s Side shuffle, turn at half court Hamstring stretch to half court, then lunge with twist Calf stretch Weightlifting: Deadlift – Take 60% of your 1RM and perform 5×10 Xfit WOD: 4 rounds for time of: 20 front squat (95/65) 20 box jumps […]