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 […]

Warm Up: Warmy 3 rds of; 5 Power snatch (65/45) 10 Push up’s 15 Mountain climbers Xfit WOD: Teams of 2 complete the following of time: 2 rds of; 50 Wall balls 40 Weighted sit up’s (using wall ball for weight) 30 Burpees of partner 20 Hang snatch (95/65) 10 Front squat (135/95) **each partner […]

No WOD on Monday, next post Wednesday. Happy Labor Day! Warm Up: Warmy 2 rds of; Arm circles (20 forward and 20 back) 20 air squats (every 5th one hold in bottom position for 3 seconds) 5 burpee step ups to bleacher Xfit WOD: Teams of 2 complete the following for time; 300 total Wall […]

Warm Up: Warmy 2 rds of: 5 pull bar to knees (95/65) 5 hang cleans 5 front squats 5 push press Xfit WOD: “The Chief” Max rounds in 3 minutes of: 3 Power cleans (135/95) 6 Push-ups 9 Squats Rest 1 minute. Repeat for a total of 5 cycles. Score rounds completed for each of […]