Warm up: Warmy 5,5,3,3,1,1 deadlift (starting weight 135/75 – work up from there). Focus on form not so much RM.  15 min cap Xfit WOD: 100 KB Swings  100 Push-ups 100 Sit-ups 100 Squats Pull up work; 5×10 Post results to comments. 

Warm Up: Warmy 3×3 Squat snatch (65,75,95/45,55,65) 3×3 Deadlifts (135/95) In between sets, 16 mountains climbers Xfit WOD: In teams of 2 complete the following: Row 120 calories, switch every 20 calories 100 Hang power cleans (95/65) 100 Forward lunges (95/65) 100 Shoulder to overhead (95/65) Run 800 meters together (out on the field) Pull […]

Warm Up: Warmy Spend 5 minutes warming up on today’s exercises Xfit WOD: Teams of 3 or 4 complete the following; First round; 50 Wall balls (20/14) 50 Box jumps (20″/16″) 50 DU’s (2:1 single skips) 50 Thrusters (75/55) 50 KB swings (53/35) Second round; 25 Wall balls (after every 5th rep perform 1 burpee) […]

Warm up: Warmy 3×3 power cleans (start weight 115/75, then add 10#’s each additional sets) Then….3×1 clean and jerk. Use weight of last set on PC’s and add weight if you feel good.  Cap time 20 minutes.  Xfit WOD: 12,9,6 of; Power cleans (135/95) HRPU’s Pull up work; 3×10, 1 set of AMRAP Post results […]

Warm Up: Warmy Tabata, 3 rds of; plank sit up’s squats push up’s Xfit WOD: Teams of 2 complete the following for time; 150 Total HRPU’s 100 Total Back Squats (115/75) 50 KB swings (per partner) Finish with 100 DU’s (per partner) **EMOM – partner who’s working stops and bear crawls to half court sprints […]