Warm up: Warmy+ 4×4 Power cleans + 25 jumping jacks Xfit WOD: 25 min AMRAP: 10 Push-press (105/75) 10 KB Swings (53/35) 10 box-jumps (20/24) **one athlete working at a time Pull up work; 7×4

Happy Holidays Everyone! Warm up: Take 6 minutes and warm up on todays exercises. Xfit WOD: 12 days of Christmas For Time, adding one movement per round: 1 Sumo Deadlift High-Pull (75/55 lb) 2 Thrusters (75/55 lb) 3 Push Presses (75/55 lb) 4 Power Cleans (75/55 lb) 5 Power Snatches (75/55 lb) 6 Kettlebell Swings […]

Warm up: Warmy+ 5×3 Power cleans + 20 jumping jacks Xfit WOD: AMRAP in 20 minutes: 5 pull-ups, 10 push-ups, 15 squats, 5 pull-ups, 7 thrusters @95/65LBS Stretch work; 3 sets, 1 minute each leg of the couch stretch Plus 3 minute bottom position squat hold

Warm up: Warmy+ 5×3 clusters + 20 jumping jacks Xfit WOD; Tabata – each is 4 minutes (8 intervals) of :20 work/:10 “rest” 1) goblet squats (53/35) (rest at bottom of squat) 2) shoulder presses (75/55) (rest at top of press) 3) forward lunges (45# plate, 25# plate) (rest in lunge position) 4) reverse lunges […]

Warm Up: Warmy+ 5×3 Push press + 20 DU’s Xfit WOD: For Time (with a Partner) 3 Rounds of: 400 meter Run 21 Kettlebell Swings (53/35) 12 Toes to bar Then, complete: 30 Clean-and-Jerks (135/95) Pull up work: 5×9