Warm Up: Warmy+ 4×3 Squat cleans + 20M bear crawl Xfit WOD: 24 Rounds for Time (with a Partner) 9 Box jumps (28/22″) 6 Burpees 9 KB squats and 9 KB swings (53/35) After Round 6, perform: 1 mile Run (together) Partner A performs Round 1 while Partner B rests. After completing the first round, […]

Warm up: Warmy+ 5×3 GOH + 25 jumping jacks Xfit WOD: For time 50,40,30,20,10 of; Hang cleans (95/65) Front squats (95/65) 800M run (at end) Pull up work; 3×11

Warm Up: Warmy+ Take 5 minutes and warm up on today’s exercises Xfit WOD: For Time (with a Partner) 76 Air Squats 76 Push Presses (95/65) 76 AbMat Sit-Ups 76 Wall Ball Shots (20/14 lb) 76 Burpees 76 Med Ball Twists (20/14 lb) 76 Push-Ups 76 Kettlebell Swings (53/35 lb) 76 Thrusters (95/65) 400 meter […]

Warm Up: Warmy+ 5×3 Thrusters + 20M bear crawl in between sets Xfit WOD: For time of; 21,18,15,12,9,6,3 – box jump over burpees (20″) 21,18,15,12,9,6,3 – Squat cleans (95/65) 400M run Pull up work; 10,8,6,8

Warm up: Warmy+ Tabata, 3 rds of; Squats Plank hold Walking lunges Inch worm walks Xfit WOD: AMRAP, 22 minutes of; **while P1 holds barbell (155/115), P2 completes the following triplet – switch. 15 KB snatches (53/35) 15 goblin squats (53/35) 15 wall balls (20/14) **at any time if the barbell is put down, both […]