Warm up: Warmy+ 4×4 Ground to overhead + run to mid field and back. Xfit WOD: 21,18,15,18,21 for time of; Thrusters (95/65) Box jumps (24/20”) Push ups Sit ups Pull up work; 4×8

Warm up Warmy+ 5×3 squat cleans + 25 jumping jacks Xfit WOD: Five AMRAPs in 24 minutes AMRAP in 4 minutes 3 Power Cleans (135/95 lb) 6 Push-Ups 9 Air Squats 12 Deadlifts (135/95 lb) 1 minute Rest, then Repeat (5 times total) Complete as many rounds as possible (AMRAP) in 4 minutes, then rest […]

Warm up: Warmy+ Tabata, 3 rds of; Wall ball Sit ups Thrusters (barbell only) Hollow hold Xfit WOD; First 5 minutes; 5 burpees (you go I go) 1 minute rest Next 10 minutes; 5 burpees 10 hang snatch (75/55) 1 minute rest Last 15 minutes; 5 burpees 10 hang snatch (75/55) 15 wall balls (20/14) […]

Warm up: Warmy+ 5×5 Zombie Squats (hold in bottom position for 5 secs on last rep of each set) + 5 burpees Xfit WOD: 5 rds for time of; 7 power cleans (115/75) Odd rds complete 25 reps of KB Swings and goblin squats (53/35) Even rds complete 50 reps of KB Swings and goblin […]

Warm up: Warmy+ 4×3 hang snatch + 20m bear crawl Xfit WOD: 23 minute AMRAP of; 10 wall balls 5 front squats (135/95) 10 HRPU’s 5 deadlifts (185/115) Finish the round with a partner run down and back. Pull up work; 6,5,4,3,2,1,2,3,4,5,6