Warm Up: Warmy 5,5,3,3,1,1 of push press (odd) OHS (even) (65/45) 10 jumping jacks in between sets Xfit WOD: Partner up and complete the following for time; 40 Thrusters (75/55) 30 SDHP’s (95/75) 20 Thrusters (95/75) 10 SDHP’s (115/85) Rest 1 minute….then 10 Thrusters (115/85) 20 SDHP’s (95/75) 30 Thrusters (95/75) 40 SDHP’s (75/55) **Each […]

Warm Up: Warmy Spend 5 minutes warming up with today’s exercises Xfit WOD: 2 rounds for time of: 34 HRPU’s 25 DU’s (sub 1/4 gasser for DU) 34 Hang cleans (rd 1), Push presses (rd 2) (95/55) 25 DU’s (sub 1/4 gasser for DU) 34 Box jumps (24/20) 25 DU’s (sub 1/4 gasser for DU) […]

Warm up: Warmy 3 rds. of; 5 Burpees 15 DU’s 7 Squats Xfit WOD; 4 Rounds of: 100 ft walking lunges while holding 45/25 plate 30 KB Swings (53/35) 20 Wall Ball (20/14) 10 Power Snatch (95/65) Pull up work; 19,12,11,10,10 Post results to comments. 

Warm Up: Warmy EMOM for 5 minutes of: 1/4 gasser, 1 PC, 2 burpees (next rd sub PC with FS then PP, back to PC in rd 4 and finish with FS in the 5th rd) – (75/55) Xfit WOD: 2 Rounds for time of; 9 Power Cleans (95/65) 9 Front Squats (95/65) 9 Push […]

Warm Up: Warmy 2×3 Power Snatch (45/75), 2×3 SDHP’s (95/65), 2×3 Squat Clean (105/75) 2 HRPU’s in between sets Xfit WOD: Round 1 for 3 minutes AMRAP of; 3 Power Snatch (95/65) 6 Burpees over stick 9 Wall Balls (20/14) rest 1 minute….then Round 2 for 5 minutes AMRAP of; 3 SDHP’s (105/75) 6 Burpees […]