Warm up: Warmy+ 5×4, 2 front squats and 2 push press then bear crawl to half court. Xfit WOD: 5 rds for time of; 5 thrusters (115/75) 7 burpees over bar 10 box jumps (30/24”) **every 2 minutes, while P1 completes 7 pulls, P2 hangs from bar then switch. 15,10,7,5 push ups.

Warm up: Warmy+ A few minutes on today’s exercises. WOD will start at 5:50am. Xfit WOD: AMRAP (with a Partner) in 40 minutes Every 2 minutes, perform: 8 Wall Ball Shots (20/14) 8 Deadlifts (75/55) 8 Power Cleans (75/55) 8 Shoulder-to-Overheads (75/55) Max DU’s (in the remaining time) One partner works at a time. You […]

Warm up: Warmy+ 3×5 squat cleans + run down and back 5 rds for time of: 15 power snatches (75/55) 15 front squats (95/65) 15 deadlifts (135/95) At 5 minutes, 20 partner burpees. At 10 minutes, 15 burpees. At 15 minutes, 10 burpees and at 20 minutes 5 burpees. Pull up work; 12,10,8,8,4

Warm up: Warmy+ 5 rds of bear complex + 20 single skips Xfit WOD: 10 rds for time of ; 10 hang clean (95/65) 10 box jumps (20/24”) 10 DU’s (3:1 single skips) Pull up work; 12,10,8,6,4 (strict on last two sets)

Warm up: Warmy+ Tabata, 3 rds of; Wall ball HRPU’s Step ups Plank Xfit WOD: 75 partner wall ball sit ups 75 wall ball cleans 75 weighted lunges (plate OH, 45/25) 75 T2B Every 2 minutes each partner completes 2 rds of Cindy (5 pull ups, 10 push ups and 15 squats) Push/pull work; 5×5