Warm up Warmy+ 5×3 KB snatch + 20 yard bear crawl in between sets Xfit WOD For Time Buy-In: 20 HRPU’s Then 5 Rounds of: 19 Kettlebell Swings (53/35 lb) 20 Push-Ups 19 Goblet Squats (53/35 lb) Buy-Out: 3 minutes and 49 seconds Forearm Plank Hold* *Perform a penalty for each break or rest from […]

Warm up: Warmy+ 5×3 of ground to overhead. In between sets 20 jumping jacks Xfit WOD: AMRAP 20 minutes of; 5 HSPU’s (legit or use 18” box jump height to modify movement) 7 power cleans (115/75) 10 burpees Cash out 100 DU’s or 3:1 singles

Warm up: Warmy+ Take 5 minutes and warm up on today’s exercises For Time 40 Wall Ball Shots (20/14 lb) 40 Hang Cleans (95/65 lb) 40 SDHP’s (95/65) 40 Deadlifts (95/65 lb) 40 Push-Ups 40 Box Jumps (24/20 in) 40 Kettlebell Swings (1.5/1 pood) 40 V-ups 40 Air Squats 40 Hang Snatches (95/65 lb) 40 […]

Warm up Warmy+ 5,5,3,3 of wall ball cleans, burpees over wall ball and lunges with wall ball overhead Xfit WOD: AMRAP in 20 minutes 10 Hang cleans (95/65) 10 wall balls (20/14) 10 Box Jumps (24/20 in) Cash out; run 3 times around field in a line with last person holding a wall ball and […]

Warm Up: Warmy+ 5×5 reps of the following; 5 KB swing squats, 5 burpee of bar, 5 HRPU’s Xfit WOD: 4 rounds for time of; P1 completes 800M run P2 completes; 21 KB Swings (53/35) 15 Push ups 9 Front squats (115/75) Each athlete needs to complete both exercises before moving on the round 2. […]