Warm up: Warmy 3×3 squat cleans 75/95/105-45/55/65 5×3 pistols (work from bleacher; 5 right, 5 left) 3×25 jumping jacks Xfit WOD: Teams of 2 complete; 100 wall ball Burpees (each partner completes 50) Then…. 100 DU’s (each partner) – 2:1 singles 3 rds of; 10 front squats (95/55) 7 thruster (95/55) 5 front squats (115/75) […]

Warm Up: Warmy 3 rds, tabata style of; Squats Handstand hold Sit up’s Dips Xfit WOD: 2 rounds for time of; 30 Push presses (95/55) 10 Box jumps (30/24) 20 Push presses (105/65) 20 Box jumps (28/22) 10 Push presses (115/75) 30 Box jumps (24/20) Then…..100 (team total) frog jump burpees Round 2 starts with […]

Warm Up: Warmy EMOM for 5 minutes of; 1/2 gasser + 3 burpees Xfit WOD: Teams of 3 complete the following; 21,18,15,12,9,6,3 Hang cleans (105/65) – P1 Weighted push up’s (using wall ball weight) – P2 Baseline : Baseline x2 while holding wall ball (20/14) – P3 P1 starts with hang cleans while P2 rest […]

Warm Up: Warmy 3 rds. of; 10 wall ball squat cleans 7 squat jumps 5 KB swings Finish with 35 DU’s Xfit WOD: 3 rounds for time: 25 Wall Balls 20/14 25 Russian KB Swing 53/35 25 HRPU’s Pull up work; For the next 2 weeks sets and reps will consist of your 3RM (weighted) […]

Warm Up: Warmy 5×2 Thrusters (95/65) 15 single skips in between sets Xfit WOD: Complete the following for time: 21 Front squats, 21 Push presses and 25 DU’s (2:1 singles) – 75/55 15 Front squats, 15 Push presses and 25 DU’s (2:1 singles) – 95/65 9 Front squats, 9 Push presses and 25 DU’s (2:1 […]