Warm Up: Warmy 6 Mins Wall ball warm up with partner EMOM Switch Movements Clean and Toss Rugby Toss Alt Sides Granny Toss Backwards *stand 10 ft apart Xfit WOD: 20 MIN EMOM ODD: 15 Wall Balls (20/14) EVEN: 15 Push Ups Good push ups, chest to deck-full ext of arms Pull up WOD: 20,12,11,11,10 […]

Warm Up: Warmy 2×5 power cleans (95/65) 3×3 push press (95/65) 1×5 thrusters (95/65) Between each set, shoulder pass overs Xfit WOD: Three Rounds for Time of: 50 DU’s (2:1 singles) 15 Power Cleans Run baseline to baseline x3 12 Push-Press Plank slides (baseline to baseline) 9 Thrusters Prescribed weight on all barbell movements is […]

Warm Up: Warmy Tabata, 3 rds of; squats push up’s sit up’s Kettlebell swings (35/25) Xfit WOD: One Minute “On” One Minute “Off” at the Following Stations: Row For Maximum Calories Ball Slams Wall Balls (20/14) Bulgarian splits (25/10# plate) Kettlebell snatch (35/25) Note: Keep a running tally for the total number of repetitions and […]

Warm up: Warmy EMOM for 5 minutes of; 5 squats, 5 push ups and down and back. Xfit WOD: 5 rounds: 10 Thrusters @75/55LBS, 14 Box jumps @24/20″, 12 Sumo deadlift high pulls @75/55LBS, 12 HRPU, 15 kettlebell swings @53/35LBS Pull up WOD 19,12,11,10,10 Post results to comments.

Warm Up: Warmy 3 rds of; 1 minute plank hold 5 wall balls 2 wall walks Xfit WOD: In teams of two, for time of; 50 DU’s (2:1 singles) 50,40,30,20,10 Wall Balls (20/14) 10,20,30,40,50 Leap frog burpees 50 DU’s Note, each athlete performs the required rep count. Pull up WOD: 19,12,11,10,10 Post results to comments.