Warm Up: Warmy Front squat 3,3,3,1,1,1 (95,115,135,135,135,135/65,75,85,85,85,85) Xfit WOD: Teams of 2, 15 minute AMRAP of; Plank slide/lunges Combination lift – front squat (7), hang clean (5), push press (3) (95/65) P1 begins plank slide at baseline and goes until he/she crosses half court then lunges from half court to other baseline and waits for […]

Warm Up: Warmy Take 5 minutes to warm up on today’s exercises. Xfit WOD: Teams of 2 perform the following; Pull up’s Wall balls (20/14) Push up’s KB swings (35/25) DU’s Hang snatch (75/45) Ball slam Body weight squats SDHP (75/45) Row (750M total row, damper set at 6) Goal – for teams to complete […]

Warm Up: Warmy Tabata 3 rds of; Squats Push up’s Wall sits Push press (bar only) Xfit WOD: In Teams of 3, AMRAP 12: P1 – 200 single unders (rotation) P2 -Push press (95/65 lb.) (reps) P3 – Lunges (reps, counting every right step while holding 45/25# plate) Rest 3 minutes Then, starting at 15:00 […]

Warm Up Warmy 5×3 squat cleans + 1 thruster after final rep/set (95/105/115-55/65/75) Xfit WOD: With a continuously running clock complete 5 thrusters every minute. From 0:00-5:00 use (65/45) From 5:00-10:00 use (75/55) From 10:00-15:00 use (85/65). Continue adding 10 lb. every 5 minutes for as long as you are able. Pull up work; 5×10 […]

Warm Up: Warmy 5 minutes, EMOM 1/2 gasser +3 burpees Xfit WOD: Wall balls (20/14) Box jumps (24″/20″) HSPU’s Teams of two, 2 rounds of; Teams have 5 minutes to complete 100 reps (total) of each exercise. Teams have 2, 1 minute rest or add-on’s to per round – the minute can be used as […]