Warm up: Warmy+ 3×3 front squats + 1 minute of running. Xfit WOD: 4 Rounds for Reps in 23 minutes 1:00 Thrusters (95/65 lb) 1:00 Power Cleans (95/65 lb) 1:00 Box Jump-Overs (24/20 in) 1:00 Wall ball cleans 1:00 Assault bike, run or row 1:00 Rest

Warm up: Warmy+ 800m run, finish with 50 jumping jacks Xfit WOD: The Full / The Half Marathon 2 rds for time of: 26 box jumps 400M run 26 mountain climbers (ea leg) 400M run 26 burpees 400m run 26 squats 400M run In rd 2 splits reps and meters. So, 13 box jumps and […]

Warm up: Warmy+ Tabata, 3 rds of; Squats Plank KB deads Push ups Xfit WOD: 100 meter walk with KB in right hand then turn around walk back with KB in left hand. (53/35) 100 HRPU’s 100 KB swings 100 KB squats

Warm up: Warmy+ Take 5 minutes to warm up on today’s exercises. Xfit WOD: For Time 1 Round of: 15 Wall Balls (20/14 lb, 10/9 ft) 15 Kettlebell Swings (53/35 lb) 15 Box Jump (24/20 in) 15 Hang Snatches (75/55 lb) 15 Burpees 60 Double-Unders Then, 2 Rounds of: 15 Hang Snatches (75/55 lb) 15 […]

Warm up: Warmy+ 5×5 bent over rows + 25 jumping jacks in between sets Xfit WOD: 8 Rounds for Time 8 Push-Ups 8 GHD Sit-Ups 8 Air Squats 8 Pull-Ups 8 Front squats (75/55) 8 Hang Cleans (75/55) 8 Ground-to-Overheads (75/55) 8 calories – run, bike or row