Warm Up: Warmy+ Weightlifting: Clean and jerk 3-3-3-3-3 reps @65% of your 3RM Xfit WOD: For time: Run 800M with partner then… 3 rounds of: 25 Push press (95/65) 50 Abmat situps 75 Double unders (Sub 150 single unders) Pull up work; 17,11,10,9,9

Warm up: Warmy+ 3 rds Tabata of; Push ups Squats Sit ups  DU’s  Xfit WOD: 2 rounds: 24 deadlifts (135/95) 24 box jumps (24/20) 24 wall ball (20/14) 24 front squats (115/75) 24 box jumps 24 wall ball 24 hang snatch (95/65) Pull of work; 17,11,10,9,9

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) […]