Warm up: Warmy+ 4×4 squat cleans + 25 jumping jacks Xfit WOD: 3 Rounds for Time 30 Kettlebell Swings (53/35 lb) 30 Box Jumps (24/20 in) 30 Clusters (65/45 lb) 30 Elevated Push-Ups (feet on 24/18 in box) Pull up work; 3×10

Warm up: Warmy+ Take 5 minutes and warm up on today’s exercises. Xfit WOD: For time, split reps with partner 66 Slam balls (20) 66 Box Jumps (24/20”) 66 Kettlebell Swings (53/35) 66 Knees-to-Elbows 66 Sit-Ups 66 Pull-Ups 66 Thrusters (65/45) 66 Wall Ball Shots (20/14) 66 Burpees 66 Double-Unders

Warm up: Warmy+ 4×3 ground to overhead + 20 jumping jacks Xfit WOD: For Time (with a Partner) 7 rounds of ‘Cindy’ 2 rounds of ‘DT’ (105/70) 6 rounds of ‘Cindy’ 2 rounds of ‘DT’ 5 rounds of ‘Cindy’ 2 rounds of ‘DT’ 4 rounds of ‘Cindy’ 2 rounds of ‘DT’ 3 rounds of ‘Cindy’ […]

Warm up: Warmy+ 6×3 front squats – 20 single skips Xfit WOD: For Time (with a Partner) 30 Partner Burpees 100 Wall Ball Shots (20/14 lb) 100 Pull-Ups 200 Double-Unders 4 Plate pushes Then, 4 Rounds of: 15 Thrusters (45/35 lb) 15 Kettlebell Swings(53/35 lb) 15 Box Jumps (24/20 in) After completing the first portion […]

I’m out of town tomorrow. Warm up: Warmy+ 4×4 dead’s + 25 single skips Xfit WOD: 20 Thrusters @95/65LBS, 20 Sumo deadlift high pulls @95/65LBS, 20 Push jerks @95/65LBS, 20 Power cleans @95/65LBS, 20 Front squats @95/65LBS. The athlete must perform 4 burpees every minute on the minute until completion. This includes beginning the workout […]