Warm Up: Warmy 3 rds. of; 30 sec plank then 1/2 gasser – 1 minute to complete both rest 20 secs Xfit WOD: WOD #1 Teams of 2 complete rep sequence; 9/7/5/3/1 of squat cleans (each partner) at the Rx’d weights – (95/105/115/125/135 – 45/55/65/75/85). 15 minute cut off time. WOD #2 Each partner completes; […]

Warm Up: Warmy 3×5 Front squats (95/105/125-55/65/75) Xfit WOD: 10 rounds, 10 reps for time of: Push press (75/55) Ring pulls Weighted squats (35/25# KB) Pull WOD: 20,13,12,11,11 Post results to comments.

Warm Up: Warmy EMOM for 6 minutes of; 1/2 gasser + 5 burpees even rounds 20 DU’s (2:1 singles) + 5 squats odd rounds Xfit WOD: Five Rounds of 3:00 minutes “on” followed by 1:00 minute “off” 3 low hang snatch (95/65) – GTO replaces snatch 6 Deficit push-ups (45# plate) 9 KB weighted lunges […]

Warm Up: Warmy 3 rds of; 1 minute plank 30 secs right side plank 30 sec left side plank 30 sec rest Xfit WOD: Partner up; 75 total Hang snatch (hang clean to push press is an option) – 75#/55# Rest 1 minutes 21,15,9 of: KB thruster (35#/20) Burpee over bar (12″ height using PCV […]

Warm up: Warmy 3 rds of; :30 plank hold, :10 rest :20 handstand hold, :10 rest :30 wall sit. :20 rest Xfit WOD: 100 wall balls 100 SDHP (starting weight; M=65, W=45 + 10#’s at each 25 rep interval) 100 Box jumps (starting height; M=16″, W=12″ + 4″ at each 25 rep interval) 100 Push […]