Warm up: Warmy+ 50 barbell only thrusters (break reps how you see fit) make sure to run one lap before, during or after you complete your thrusters. Xfit WOD: For time complete the following; 25,20,15,10,5 Hang cleans (95/65) 25,20,15,10,5 Back squats (95/65) **3,2,1…go P1 starts with hang cleans while P2 rest. Once P1 completes the […]

Warm up: Warmy+ 4×3 power cleans + run to mid field and back Xfit WOD: 10 Rds for time of; 10 HRPU’s 10 Squat cleans (95/65) Partner run down and back every even round. Pull of work; 8,8,7,6,5,5

Warm up: Warmy+ 3×4 of lungesters – left leg lunge, right leg lunge and 1 thruster repeat 3 more times per rd., 3 rds total Xfit WOD: AMRAP in 27 minutes Buy-In: 1 mile Run In the remaining time, AMRAP of: 7 Deadlifts (135/105 lb) 5 Lateral Bar Over Burpees 6 Wall Ball Shots (20/14) […]

Warm Up: Warmy+ Tabata, 3 rds of; HRPU’s Squat jumps Plank hold (on elbows) Jumping jacks Xfit WOD: For Time 100 Kettlebell Swings (53/35) 100 Sit-Ups 100 Air Squats 100 Push-Ups With a running clock, as fast as possible perform the prescribed work in the order written. Pull up work; 8,7,6,5,4

Warm up: Warmy+ 5×3 power snatch + 20M bear crawl Xfit WOD: 23 minute AMRAP of; While P1 runs 2 laps, P2 completes AMRAP 5 power cleans, 5 burpees over bar, 5 front squats and 5 burpees over bar. Switch once runner returns. Pull up work; 7,6,5,4,4