Warm Up: Warmy+ 3×5 Power snatch + 25 jumping jacks Xfit WOD: Teams of 2 complete the following for time; 50 KB swings (53/35) there back! 50 Squat cleans (95/65) 400M run (with partner each carrying 10# plate overhead) 40 KB swings 40 Squats cleans No run 30 KB swings 30 Squat cleans 400M run […]

Warm up: Warmy+ 5×5 front squats + 25 single skips Xfit WOD: 3.2.1…go complete AMRAP of; 3 Power cleans (115/75) 5 Front squats (115/75) 17 Wall balls At the top of every 2 minutes complete the following triplet – 2 pull ups, 3 push ups and 4 squats. Each 2 minutes thereafter add one rep […]

Warm Up: Warmy+ 10 minute run Xfit WOD: 100 Air squats 80 Sit ups 60 Push ups 40 Burpees 20 Pull ups 50 Air squats 40 Sit ups 30 Push ups 20 Burpees 10 Pull ups Cash out: Couch stretch 3minutes each leg

** I’m out Wednesday and Friday** Warm Up: Warmy+ 5×3 Push press + run down and back in gym Xfit WOD: 5 Rounds For Time 12 Deadlifts (155/105) 9 Hang Power Cleans (155/105) 6 Push Jerks (155/105) Above weight is the Rx’d weight for DT. If you decide to do that weight, times should range […]

Warm Up: Warmy+ 4×3 Hang Clean + add 1 push press rep at end + 20 jumping jacks 2 rds. for time of: 34 Push-Ups (partners work at same time) 50 Plate push (45×2) 34 Deadlifts (135/95) 50 Plate push (45×2) 34 Box Jumps (24/20 in) (partners work at same time) 50 Plate push (45×2) […]