Warm Up: Warmy EMOM for 5 minutes of 1/2 gasser + 3 Burpees Xfit WOD: 5 rounds for time of; 95/65 squat cleans, 10 reps 20 HRPU’s 95/65 squat cleans, 10 reps 20 wall balls (20/14) P2 holds plate OH (45/25) while P1 completes the Rx’d exercise…switch (odd rds only).  Pull up work; 19,12,11,10,10 Post results […]

Warm Up: Warmy Front squats 3×3 (75,95,115)/(55,65,75) In between sets (10 KB snatch, 35/20) Xfit WOD: For Time: 30 Thrusters (95/65) 30 Burpee box jump overs (20″) 100 DU’s (sub DU’s with full gasser) 20 Thrusters (105/75) 20 Burpee box jump overs (20″) 100 DU’s (sub DU’s with full gasser) 10 Thrusters (115/85) 10 Burpee […]

Warm Up: Warmy 5,5,5,3,3,1 of squat cleans (75/55) and push presses (75/55) 10 DU’s in between sets (for those learning DU’s attempt 5 in between sets) Xfit WOD: 30 clean and jerks for time (115/75) In teams of two, alternate in sets of 2 back and forth until you get to 30. Bar must be […]

Warm up: Warmy EMOM for 5 minutes of 1/2 gasser + 3 bleacher jumps Xfit WOD: P1 completes the following within 10 minutes; 3 rds of – 50 ft lunges (45/25) plate overhead 21 Burpees  P2 completes the following within 7 minutes; 50 DU’s (sub DU’s w/ 1 suicide) 30 Power Snatchs (95/65) 50 DU’s […]

Warm Up: Warmy 5,5,3,3,1,1 of push press (odd) OHS (even) (65/45) 10 jumping jacks in between sets Xfit WOD: Partner up and complete the following for time; 40 Thrusters (75/55) 30 SDHP’s (95/75) 20 Thrusters (95/75) 10 SDHP’s (115/85) Rest 1 minute….then 10 Thrusters (115/85) 20 SDHP’s (95/75) 30 Thrusters (95/75) 40 SDHP’s (75/55) **Each […]