Warm Up: Warmy Deadlift, 5x3x1+ (stating weight 165#, move up from there) Push press, 5×2 (starting weight 95#, move up from there) Xfit WOD: Complete as many rounds and reps as possible in 10 minutes of: 5 Shoulder to overhead press (115/75) 10 Deadlift (115/75) 15 Box jumps (20″/24″) Pull up work 5×10 Post results […]

Warm up: Warmy Tabata, 3 rds. of; Plank Burpees Squats Sit ups Xfit WOD; Teams of 2 complete the following for time; 100 wall balls  75 hang snatch (75/45) 50 front squat (95/55) 25 power cleans (115/95) 100 DU’s (3:1 singles) Pull up work 5×10  Post results to comments. 

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.