Warm up; Warmy+ Moving equipment back to the gym…then 3×3 of clusters + grab 45/25# plate and walk to mid court and back while holding weight in one hand. Xfit WOD; 5 rds. for time of; 25 squat cleans (95/65) 25 push ups 5 plate pushes (rd 1, each partner, rd 2 , 4 pushes, […]

Warm Up: Warmy+ 5 rds. of; 5 swings, 10 deads (with KB’s), 15 DU’s Xfit WOD: AMRAP, 30 minutes of; P1 15 KB swings, while P2 completes 15 wall ball cleans. Switch once each partner completes the Rx’d rep count P2 15 KB squats, while P1 completes 15 wall ball sit ups. Switch once each […]

Warm up: Warmy+ Tabata, 3 rds of; Barbell press Squats Push ups Barbell back squats Xfit WOD; 100 HRPU’s 100 Front squats (75/55) 100 Sit ups 100 Push press (75/55) Pull up work; 5×8

Warm up: Warmy+ 3×4 thrusters + 20 jumping jacks Xfit WOD: 3 rounds of; 31 Lunges (53/35) each leg 31 burpees over bar (you go I go) **every 2 minutes each partner performs 1 bear complex. Weight is 75/55 Pull-up work; 4×10

Warm up: Warmy+ Tabata, 3 rds of; Waiter walk with KB Squat jumps Push ups Lunges Xfit WOD; 5 minutes, complete as many plate pushes with partner. P1 to baseline, P2 back 10 minutes, complete as many wall ball reps. P1 performs 15, switch then with P2. Continue until time expires. 15 minutes, complete as […]