Warm up: Warmy+ 5,5,3,3,1 deads with 20 singles in between sets Xfit WOD: For Time (in teams of 2-3) 100 Wall Ball Shots (20/14 lb) 100 Pull-Ups 100 Sit-Ups 200 Air Squats 100 Push-Ups 100 cal rows 100 Kettlebell Swings (53/35 lb) One partner works at a time. Partition the work among partners as needed.

Warm up: Warmy+ Tabata, 3 rds of; Reverse lunges HSPU’s Squats jumps Strict press (barbell only) Xfit WOD: 2 rds, 20,15,10,5 of; P1 – wall balls, P2 plank hold, switch P1 push press (96/65), P2 hold bottom of squat, switch P1 front squats (95/65), P2 AMRAP of DU’s / single skips, switch P1 bent over […]

Warm up: Warmy+ 5,5,5,3,3 GTO + 20 single skips Xfit WOD: 7 Rounds For Time 15 Kettlebell Swings (1.5/1 pood) 15 Power Cleans (95/65 lb) 15 Box Jumps (24/20 in) 5/5 push / pull ups

Warm up: Warmy+ Take 6 minutes and warm up on today’s exercises. Xfit WOD: “How many reps” 25 minute AMRAP with each exercise of; Wall ball (20/14) KB swings (AHAP) Burpees over bar Thrusters (95/65) Plate push (45×2/45) **3,2,1…go, P1 starts on an exercise and goes until he/she can’t anymore. P2 then starts and completes […]

Warm up: Warmy+ 4X4 front squats + half court bear crawl and back Xfit WOD: Five 3-minute AMRAPs in 19 minutes AMRAP in 3 minutes 3 Power Cleans (135/95 lbs) 6 Push-Ups 9 Air Squats Then Rest 1 minute Repeat 5 times Complete as many rounds and repetitions as possible (AMRAP) in 3 minutes of […]