Warm up: Warmy+ Take 5 minutes and warm up on today’s exercises. Xfit WOD: For Time Buy-In: 400 meter Run Directly into: 52 Deadlifts (75/55 lb) 52 Slam ball 52 Air Squats 52 Cleans (75/55 lb) 52 Push press (75/55) 52 Wall Ball Shots (20/14 lb) 52 sit ups 52 Snatches (75/55 lb) 52 Burpees […]

Warm up Warmy+ Tabata, 3 rds of; Row Step ups Strict press (barbell only) Squats Xfit WOD; Station 1 For 10 minutes, complete; 1500m row while P2 performs max KB swings (53/35). When P1 finishes the row, switch. Station 2 For 10 minutes, complete; Weighted lunges (45/25) while P2 performs jumping burpees (along side partner). […]

Warm up Warmy+ Tabata, 3 rds of; Hollow hold Lunges Superman’s Hold bottom position of squat Xfit WOD: AMRAP in 21 minutes From 0:00-3:00, perform: 400 meter Run Max Push-Ups Rest 1 minute From 4:00-8:00, perform: 400 meter Run Max Air Squats Rest 1 minute From 9:00-14:00, perform: 400 meter Run Max Wall Balls Rest […]

Warm up: Warmy+ Tabata, 3 rds of; Handstand holds Squats Back squat (barbell only) Push ups Xfit WOD; EMOM for 30 mins of: 5 power cleans, 5 front squats and 5 burpee over bar (115/75), switch with your partner.

Warm up: Warmy+ 3×200 meter run or row + 25 jumping jacks Xfit WOD: 4 Rounds for Time (with a Partner) 19 Synchro Lunges (45/25 lb) 19 Synchro Push-Ups 95 Wall Ball Cleans (20/14 lb) Buy-Out: 168 Burpee Box Jumps (24/20 in) With a running clock, as fast as possible perform the prescribed work in […]