Warm up: Warmy+ 5×5 front squats + 20 single skips Xfit WOD: Buy-in – 100 Squat Clean Thrusters (75/55) 6 rds of; 60 DU’s 30 KB Swings (53/35) 20 Burpees (leap frog) Cash-out – 100 front rack lunges (75/55) *reps split between partners. Pull up work; 5×10

Warm up: Warmy+ Take 6 minutes to warm up on today’s exercises. Xfit WOD: Five 5-minute AMRAPs in 25 minutes From 0:00-5:00 16 calorie Row 16 Box Jumps (24/20 in) From 5:00-10:00 16 Thrusters (75/53 lb) 16 Pull Ups From 10:00-15:00 16 Burpees 16 Dumbbell Snatches (45/25 lb) From 15:00-20:00 16 Mountain Climbers 16 Kettlebell […]

Warm Up: Warmy+ Tabata, 3 rds of; Plank hold Squat jumps to 16″ box height HRPU’s Wall sits Xfit WOD: For time: DU’s 200 (2:1 singles) Then, 3 rounds: 50 Deadlift, 135#(95#) 50 Burpees 50 Box jumps, 24″(20″) Run 1 mile **partners can split the reps, DU’s and run however they see fit.  For example, […]

Warm up: Warmy+ 5 rds, 2 reps each of power clean + push press. 20 jumping jacks Xfit WOD: 10 rds of; 3 deadlift (95/65) 3 hang squat cleans 3 push press 3 front squat Before starting next rd., P1 plate push down, P2 back (45×2/45). Pull up work; 5×10

Warm Up: Warmy+ 5×5 squat cleans + 25 single skips or DU’s Xfit WOD: Five 3-minute AMRAPs in 19 minutes AMRAP in 3 minutes 3 Power Cleans (135/95 lbs) 6 Push-Ups 9 Air Squats Then Rest 1 minute Repeat 5 times Complete as many rounds as possible (AMRAP) in 3 minutes, then rest 1 minute. Start each 3-minute cycle […]