Warm Up: Warmy 3×5 of strict press (65#/35#) 25 mountain climbers in between sets Xfit WOD: Teams of Two Complete for Time: 1 rd of: 10 presses (can be hang snatch or C&J) 10 HRPU’s 2 rds of; 8 presses (can be hang snatch or C&J) 8 HRPU’s 4 rd of: 6 presses (can be […]

Warm Up: Warmy 2 rds of: 50 jumping jacks 10 squat jumps Run – down and back (to mid field line, outside) Xfit WOD: 7 rds for time of: P1; run (down and back, outside) P2; 10 wall balls 10 push up’s 10 squat cleans (using wall ball for weight) While P1 is running, P2 […]

Warm Up: Warmy 100 single skips 30 squats 20 push up’s 10 dips Xfit WOD: As Many Rounds As Possible (AMRAP) in 8:00 of, 10 Sumo Deadlift High Pulls (75#/55#) 30 DU’s (3:1 singles) 30 Single Handed Kettlebell Thruster 40 Burpees or 40 pull up’s or a combo 20/20 burpees/pull up’s 2 minute rest then… […]

Warm Up: Warmy 3 rds. of; 50 second plank hold 20 mountain climbers 10 dips 5 HRPU’s **clock is running, after the 50 second plank hold you have 1:10 to complete climbers, dips and push up’s. Xfit WOD: In teams of two, partners alternate to complete 3 sets each of: 50 Double-Unders (3:1 singles) 15 […]

Warm Up: Warmy 1×5 of the following; Hang clean (65/45) Thruster (65/45) Hang snatch (65/45) Back squat (65/45) Xfit WOD: Teams of 2 complete the following for time; 100 total Hang clean (75/55) 100 total Thruster (75/55) 100 total Hang snatch (75/55) 100 total Back squats (75/55) use wall ball to reach required depth Each […]