Warm up: Warmy+ Tabata, 3 rds of; Wall ball squats American KB Swings Barbell thrusters Sit ups Xfit WOD: 10 rounds for time of ; 3 Thrusters (95/65) 5 K2E 7 Lunges (each leg, holding 25# plate 9 KB Swings (53/35) 11 Wall ball cleans **you go I go** Pull up work; 10,10,9,9,8

Warm Up: Warmy+ Tabata, 3 rds of; Split squats Push up Squats Plank hold with shoulder taps. Xfit WOD: 30 minute time cap of; 5 Pull Ups 5 KB Squats (53/35) 5 HRPUs 5 Wall Balls **P1 gets through each exercise within 45 seconds then P2 goes. Try to maintain 5 reps but if time […]

Warm up: Warmy+ 4×4 Deadlift + 25 single skips Xfit WOD:

Warm Up: Warmy+ 4×4 Squat Cleans + 25 Jumping Jacks Xfit WOD: For 30 minutes, of; 5 Box Jumps (24”) 5 Push Ups 5 Front Squats (75/55) **the goal is to complete all reps within 30 seconds, then switch with partner. Each partner will complete 450 total reps.** Pull Up Work; 3×10

Warm Up: Warmy+ Tabata, 3 rds of; KB Swings (American) Bar hang KB Squats Hollow Hold Xfit WOD: AMRAP in 30 minutes of; Odd Rounds – 5 Pull Ups 10 KB Swings 15 Wall Balls Even Rounds – 5 T2B 10 KB Squats 15 Wall Ball Cleans **P1 starts at pull ups,completes the rep count […]