Warm up: Warmy Plank :30, rest :30 x3 25 BW squats Xfit WOD: Partner up and perform the following; You have 10 minutes to complete as many burpees as possible as a team. When time expires, subtract total burpee count from 250 then perform thrusters to make up the difference. Thruster weight 95#/65#. You have […]

Warm Up: Warmy 2 laps around the gym WSW: 5(3+3) of (SDHP+FS) up to workout weight 20 DU’s after each set Xfit WOD: 5 rounds for time of: 10 sumo deadlift high pull, 95 lbs (65 lbs) 10 front squats, 95 lbs (65 lbs) 50 DU’s Post time to comments.

Warm Up: Warmy 5 x 3 of power clean, up to workout weight 5 wall ball shots after each set Xfit WOD: 5 rounds for time of: 5 power cleans, 135 lbs (75 lbs) 15 wall ball shots, 20 lbs (14 lbs) Post time to comments.

Warm up: Warmy 10 minutes to practice overhead squats Xfit WOD: 5 rounds: 100 ft bear crawl, 100 ft standing broad-jump, +3 burpees after every 5 broad-jumps. Post time to comments.

I’m out of town tomorrow. Warm up: Warmy Xfit WOD: 3 rounds for time of; 25 push presses (75/55) 50 push ups 75 DU’s Post time to comments.