Warm Up: Warmy 2×5 deadlift (115/75) 2×3 hang clean (115/75) 2×1 clean and jerk (135/95) Xfit WOD: WOD #1 AMRAP, 7 minutes of; 5 squat cleans (135/95) 5 burpees, jumping over the barbell Rest 2 minutes… AMRAP, 7 minutes of; 10 wall balls (20/14) 10 overhead lunges (plate weight 45/25) Pull of work; 5×10 Post […]

Warm Up: Warmy 5x3x1 of clean and jerk (95/115/135,65/75/95) Down and back in between sets Xfit WOD: Proceed through the sequence below completing as many reps as possible in 17 minutes of: 40 Burpees 30 power cleans (75/45) 30 Burpees 30 power cleans (115/65) 20 Burpees 30 power cleans (155/95) 10 burpees 185 power cleans, […]

Warm Up: Warmy 5,5,3,3 OHS (65/45) 10 bleacher step up’s in between sets Xfit WOD: Teams of 2 complete the following. 20 minute AMRAP of; 10 Wall ball cleans (20/14) 10 HRPU’s 10 Front squats (95/65) 10 Stick jumps (12″) 10 Push press (95/65) Pull up work; 5×10 Post results to comments.

Warm Up: Warmy 3 rds of; 6 mountain climber burpees 6 pistols (butt touches lowest bleacher seat) 12 DU’s (24 singles) Xfit WOD: Teams of 2 or 3 complete the following for time; 21,18,15,12,9,6,3 of; Back squat (115/75) butt touches wall ball Slam ball (odds rounds) Hang snatch (even rounds, 115/75) Wall ball (20/14) Pull […]

Warm Up: Warmy 5×2 (sequence of; deads, HPC, PP) (95/65) 10 DU’s in between sets Xfit WOD: Teams of 2 complete the following for time; 10,9,8,7,6 of front squat (125/75) 20 box jumps (in between sets) (24/20) 5,4,3,2,1 of squat cleans (155/95) 10 box jumps (in between sets) (30/24) Finish with 100 DU’s (3:1 singles) […]