Warm up: Warmy+ 5×3 clusters + run down and back Xfit WOD: 40 partner leap frog burpees 30 snatches (75/45) 30 burpees (alternate) 30 snatches (95/55) 20 burpees (touching 6 in” above your standing reach) 30 snatches (115/65) 10 burpees Time cap 20 mins. Pull up work; 5×10

It’s someone’s birthday (soon) so wanted to wish that very special person a very happy 50th!! Warm up: Warmy+ 5,3,2,1 deads + bear crawl to half court and back in between sets Xfit WOD: 50 Wall Ball Shots (20/14) 40 Pull-Ups 30 Deadlifts (225/125) 20 Box Jumps (24/20 in) 10 Front Squats or OHS (135/95) […]

Warm up: Warmy+ 3×3 hang cleans + front squats. + 15 Singles in between sets Xfit WOD: 25,20,15,10,5 of; Squat cleans (75/95/105/115/135-45/55/65/75/95) Kb swings (53/35) DU’s (2:1 singles) Push/pull work; 3 sets of 5 push up (5 right / 5 left) and 5 strict pulls

Warm Up: Warmy+ 5×7 ground to overhead plus run down and back. Xfit WOD: 10 burpees/30 sec hold from bar 10 front squats (115/75)/15 wall ball abmat sit-ups 10 deadlifts (185/115)/15 KB swings (53/35) 10 push press (95/65)/1 suicide 2 plate pushes/ea. (45×2/45) Between you and your partner, each exercise needs to be completed within […]

Warm up: Warmy+ Take 5 minutes and warm up on today’s exercises. Xfit WOD: 6 Rounds for Time 9 Burpees 9 Box Jumps (24/20 in) 9 Pull-Ups 9 Thrusters (85/65) 9 Toes-to-Bars With a weight vest (20/14 lb), if you got one.