Warm Up: Warmy 5 minute cap – perform 10 reps of each exercise below at Rx’d weight. Xfit WOD: 5 rounds of: Wall balls (20/14) Power snatch (75/55) Box jump, 24″/20″ Thruster (75/55) Burpees In this workout, you move from each of five stations after a minute. This is a five-minute round from which a […]

Warm up: Warmy 3×3 power clean (last set at workout weight) 15 jumping jacks in between sets Xfit WOD: Max rounds in 3 minutes of: 3 Power cleans (135/95) 6 Push-ups 9 Squats Rest 1 minute. Repeat for a total of 5 cycles. Post rounds completed for each of the 5 cycles. Pull up work […]

Warm Up: Warmy 2 rds. of (barbell weight only); 5 deadlifts 5 bent over rows 5 good mornings 5 presses Run half court and back between each exercise. Xfit WOD: Rounds 1(15 reps), 3(12) and 5(9) – SDHP’s (95/65) Rounds 2(15 reps), 4(12) and 6(9) – KB swings (53/35) Rounds 7(9 reps), 9(12) and 11(15) […]

Warm Up: Warmy 3 rds of; 30 sec plank hold 1 minute to complete 15 squats (hold last one until minute is up) 15 sec handstand hold 15 sec rest…..repeat Xfit WOD: Teams of 2 complete the following for time; 1,2,3,4,5,6,7,8,9,10 thrusters (95/65) Rx’d+ try adding 2.5-5#’s every 3rd rd. 10,9,8,7,6,5,4,3,2,1 hang power snatch (95/65) […]

Warm up: Warmy 5,3,1 – GOH or clean & jerk (95/115/135)-(65/75/95) 3 KB swings in between sets Xfit WOD: For time: 50 DU’s (100 singles) (95/65#) GOH or clean and jerks, 15 reps 50 DU’s (100 singles) 30 pull ups 50 DU’s (100 singles) 45 wall-ball shots, (20/14) 50 DU’s (100 singles) 53/35 kettlebell swings, […]