Warm Up: Warmy Workout warm up – 8×2 deadlift (increase weight each set) Xfit WOD: Five Rounds for Time: 9 Deadlifts (95#/65#) 6 Hang Power Clean 3 Front Squat Post time to comments.

Warm Up: Warmy “Annie” 50, 40, 30, 20, 10 Abmat sit up’s DU’s Cut off time 7 minutes, 3 minute rest…then, AMRAP 7 minutes of; Ground to overhead (95#/65#) **at the top of each minute 4 burpees over barbell** Post annie time and reps to comments.

Warm Up: Warmy Workout warm up – OHS (overhead squats) practice. barbell to maybe 95#’s. This is a FULL range exercise so take it easy. Work for 10 minutes. Xfit WOD: 3 rounds for time of: 40 pushups 40 kettlebell snatches, 35#/20# total 40 lunges, total Post OHS weight and time to comments.

Warm Up: Warmy Workout warm up, deadlifts – 2×5 (45#), 1×5, 1×3, 1×2, 1×5 (185#/115#) Xfit WOD: Suicide (forward) 10 deads (165#/95#) 10 wall ball (20#@11’/14#@10′) 9 deads 10 wall balls 8 deads 10 wall balls…etc. Finish when you complete 1 dead and 10 wall balls. Suicide (backward) Post time to comments.

Warm Up: Warmy Workout warm up 3×3 push press, 3×3 front squat (work up to 115#/75# for PP and 135#/95# FS) Xfit WOD: Grab a partner and perform AMRAP in 20 minutes of; 18 box jumps (24″/20″) 12 push presses (95#/65#) 6 front squats (115#/75#) Only one athlete working at a time. Post total rounds […]