Warm up; Warmy 3 reps of each exercises below.  50 total jumping jacks.  Xfit WOD; 12/12 power clean/front squat (95/65) 24 box-jumps (20″/24″) 24 wall-ball (20/14) 24 burpee over stick 24 box-jumps 24 wall-ball 12/12 power snatch/OHS (95/65, 65/45) Pull up work; 18,12,10,10,10 Post results to comments. 

Warm Up: Warmy 3×2 SDHP, 3×2 Hang cleans and 3×2 clusters (65/45) In between sets 15 jumping jacks Xfit WOD: For as long as possible; 0:00 – 3:00 3 SDHP’s (95/65) 2 Hang cleans (95/65) 1 Clusters (95/65) 3:00 – 6:00 5 SDHP’s (95/65) 4 Hang cleans (95/65) 3 Clusters (95/65) 6:00 – 9:00 7 […]

Warm up: Warmy EMOM for 5 minutes of  9 squats, 6 step up’s, 3 wall balls and down and back.  Xfit WOD; Five rounds of:Wall-ball, 20/14 pound ball (Reps)Sumo deadlift high-pull, 75/55 pounds (Reps)Box Jump, 20″ box (Reps)Push-press, 75/55 pounds (Reps)DU’s  In this workout you move from each of five stations after a minute.The clock […]

Warm up: Warmy 30 seconds plank hold 10 second rest Suicide (full) 1 minute second plank  10 second rest Suicide (half) Xfit WOD: For time; 100 KB swings (53/35) 100 Push-ups, 100 Sit-ups, 100 Squats. Pull up work; 18,11,10,10,9 Post results to comments. 

Warm Up: Warmy 3 Rds. of; 30 sec plank 20 sec wall sit 10 rest 20 handstand hold 30 sec jumping jacks – get in 25 jumps 10 sec rest….repeat. Xfit WOD: For time: 50 Back squat (95/75) 40 Burpees (partners work together) 30 Push presses (95/75) 50 Front squat (75/55) 40 push up’s 30 […]