Warm Up: Warmy+ 4×2 – hang clean to front squat to push press + 25 jumping jacks Xfit WOD: For time, complete the following; 100 Wall balls (each) 100 Hang cleans (75/55), each 100 Box jumps (24”), each 100 Thrusters (75/55), each 30 minute time cap Pull up work, 8,7,7,6,5

Warm up: Warmy+ Tabata, 3 rd. of; Squats Push Ups Reverse Lunges Bear Crawl (half court and back) Xfit WOD: Buddy Murph 1-mile run (P1 completes alone, while P2 works on exercises) 100 Pull Ups (split) 200 Push Ups (split) 300 Squats (split) 1-mile run (P2 completes alone, while P1 works on exercises) **Wear weighted […]

Warm up: Warmy+ 4×4 Clusters + run baseline to baseline Xfit WOD: EMOM, partners switch for 40 minutes of; Burpee broad jump Deadlift (135/95) KB Swings (53/35) HRPUs Lunges while holding 35# plate Pull up work; 7,6,6,5,4

Warm up; Warmy+ Tabata, 3 rds of; Squat HRPUs Plank Lunges Xfit WOD: 10 rounds of: 10 Push ups 10 Squats (hold 25/15# plate) 10 Weighted sit ups 10 DU’s (3:1 singles) Pull of work: 6,5,5,4,3

🔥 Partner WOD: “Field of Gains” (30 Minutes AMRAP) 💥 Warm-Up 🔥 The WOD: 30-Minute Partner AMRAP Goal: Max rounds. Split reps however you’d like unless noted. Only one partner works at a time unless stated. Cash out: Once time as expired, between you and your partner complete 6 (TOTAL) baseline to baseline sprints out […]