Warm up: Warmy+ 3×5 squat cleans + 25 jumping jacks Xfit WOD: For time, of; 50 Back squats (115/75) split 100 Frog leap burpees split 150 Push press (75/55) split 200 plate squat (45/25#) split Pull up work; 4×10

Warm up: Warmy+ 5×3 Thrusters + run around gym Xfit WOD: For time, 5 rounds of; 15 Wall balls (20/14) 15 box jumps while holding wall ball (24/20”) 15 wall ball sit ups **while P1 works, P2 holds barbell (95/65). If partner who’s working drops wall ball, partners complete 2 burpees over bar. If partner […]

Warm up: Warmy+ Xfit WOD: For Time (with a Partner) 150 Push-Ups / Goblet Squat Hold (53/35 lb) 150 KB Swings / Overhead Plate Hold (45/25 lb) 50 Synchronized Plate Ground-to-Overheads (45/25 lb) 500 DU’s (as a group), 3:1 singles 50 Synchronized Plate Ground-to-Overheads (45/25 lb) 150 KB Swings / Overhead Plate Hold (45/25 lb) […]

Warm up: Warmy+ 5×3 power cleans + run down and back Xfit WOD: AMRAP, 22:22 of; 5 push press (105/75) 10 box jumps (24/20) 15 HRPU’s Every 2:22 perform 2 squat cleans (105/75), and 2 burpee box jumps Pull up work; 5×9

Warm up: Warmy+ 4×3 squat cleans + 25 jumping jacks Xfit WOD: 5 thrusters (95/65) 15 lunges (each leg) 45#/25# plate 10 thrusters 15 lunges 15 thrusters 15 lunges 20 thrusters 15 lunges 25 thrusters 15 lunges **every 2:00, 3 burpees to plate, each partner Pull up work; 4×9