Warm up: Warmy+ 4×4 Push press + 50 single skips Xfit WOD: 50, 40, 30, 20, 10 of; Thrusters (65/75/85/95/105-45/55/65/75/85) 25, 20, 15, 10, 5 of; Pull ups Complete 5, 50 DU’s throughout the WOD.

Warm up: Warmy+ 3×4 SDHP’s + 25 jumping jacks Xfit WOD: For time, of; Rounds 15-11; Power cleans (95/65) Front squats (96/65) HRPU’s Rep count is 15,14,13,12,11 of each exercise above Rounds 10-6 Power cleans (105/75) Front squats (105/75) HRPU’s Rep count is 10,9,8,7,6 of each exercise above Rounds 5-1 Power cleans (115/95) Front squats […]

Warm up: Warmy+ 5×10 of Power Cleans + 20 DU’s Xfit WOD: EMOM (with a Partner) for 20 minutes 5 Thrusters (95/65 lb) 5 Burpees While partner hangs from Pull-Up Bar Pull up work: 10×5

Warm up: Warmy+ 1x800m run + 3×3 KB snatch Xfit WOD: For Time 80 Air Squats 40 Kettlebell Swings (1.5/1 pood) 20 Pull-Ups 64 Air Squats 32 Kettlebell Swings (1.5/1 pood) 16 Pull-Ups 50 Air Squats 25 Kettlebell Swings (1.5/1 pood) 12 Pull-Ups 32 Air Squats 16 Kettlebell Swings (1.5/1 pood) 8 Pull-Ups 16 Air […]

Warm up: Warmy+ Tabata, 3 rds of; HRPU’s Lunges Plank hold Pistol work Xfit WOD: “Hold it Cindy” 10 rounds of; 5 pull ups 10 push ups 15 squats **while one partner works the other holds barbell (135/95) Stretch work Couch stretch 2×2 minutes each leg Then…weighted bottom position squat, hold for 3 minutes.