Warm Up: Warmy+ Weightlifting: 3×5 SDHP’s Xfit WOD: In front of a clock set for 12 minutes: 1 minute of box jumps (24/30″) 1 minute of sumo deadlift high pulls (115/75) 2 minutes of box jumps 2 minutes of sumo deadlift high pulls 3 minutes of box jumps 3 minutes of sumo deadlift high pulls […]

Warm Up: Warmy+ 5,5,3,3 of; squat clean, front squat, push press Xfit WOD: As many rounds as possible in 20 minutes of: 3 squat clean 2 front squat and 1 push press (115/75) 10 Wall ball (20/14) 15 Burpee box jumps (24″/20″) Pull up work; 18,11,10,10,9

Warm Up: Warmy+ Tabata – 3 rounds of; Wall ball Bleacher step ups Dips Handstand holds Xfit WOD: Maupin – Hero WOD 4 rounds for time of: Run 800 meters 49 push-ups 49 abmat sit-ups 49 squats Pull up work; 18,11,10,10,9

Warm Up: Warmy+ Front squat 5×5 12 minute time cap Xfit WOD: Open 16.1 – AMRAP in 20 25 Ft Overhead Walking Lunge 95/65 8 Bar Facing Burpees 25 Ft Overhead Walking Lunge 95/65 8 Pullups OR KB swings (53/35) Scaled: 25 Ft Bar walking lunges in rack position (Empty Bar) 8 Bar Facing Burpees […]

Warm Up: Warmy+ Weightlifting: Hang squat cleans 5×5 (keep weight manageable but challenging) 12 min. time cap Xfit WOD: 3 Rounds with a partner: P1 – Run 400 P2 – max reps thrusters (95/65) Once P1 returns from the run, P2 will go on the run and P1 will do max thrusters. The workout is […]