Warm up Warmy+ 3x3x3 of hang clean to back squat + 20 single skips Xfit wod Between you and your partner complete the following 300 total wall balls While P1 works on wall ball, P2 performs 3 hang cleans (115), 5 front squats (135) and 7 dead’s (185). Once P2 completes Rx’d rep count, partners […]

Warm up: Warmy+ 3×4 clusters + run to baseline than back to baseline but backwards during the return. Xfit WOD: Buy-in plate push (45/2) 5/partner (down to baseline then switch) 10 rounds for time of; 3 Thrusters (115) 6 T2B 9 Burpee over box jump (24″) 12 KB Swings (53) Cash-out plate push (45/2) 5/partner […]

Warm up: Warmy+ 5×3 push press + 25 jumping jacks Xfit WOD: Tabata – Front Squats (115)Tabata – Cal RowsTabata – Power Cleans (115)Tabata – Wall Ball The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Rest one minute between exercises. Pull up work; 15,10,10,8,8

Happy Thanksgiving everyone! Warm up Warmy+ Tabata, 3 rds of; Squats HRPU’s Step ups Pull ups Xfit WOD: For Time 5 Rounds of: 5 Pull-Ups 10 Push-Ups 15 Air Squats Then, 4 Rounds of: 8 Handstand Push-Ups 15 Kettlebell Swings (1.5/1 pood) Then, 3 Rounds of: 15 Box Jumps (24/20 in) 15 Knees-to-Elbows Then, 2 […]

Warm up: Warmy+ 4×3 power cleans + 25 jumping jacks. Xfit WOD; AMRAP for 20 minutes of; 5 thrusters (105) 10 hang cleans (105) 15 KB swings (53/35) While P1 works P2 hangs from pull up bar. If partner falls off bar, a penalty is administered, 3 burpees. Pull up work; 5×10