We will start at the usual time and meet in studio 3 Warm up: Warmy+ Tabata, 3 rds of; Plank hold HRPU’s Hold bottom of squat Hollow hold Xfit WOD: 20 EMOM of; 5 push ups 10 squats 5 burpees 10 weighted step ups (12″) Pull up work 5×10

We will start at the usual time and meet in studio 3 Warm up: Warmy+ Tabata, 3 rds of; Plank hold HRPU’s Hold bottom of squat Hollow hold Xfit WOD: 20 EMOM of; 5 push ups 5 squats 5 burpees Pull up work 5×10

Warm up: Warmy+ 3×10 KB snatch + suicide in between sets Xfit WOD: AMRAP for 23 minutes; 10 Handstand Push-Ups 20 Deadlifts (225/115) 30 Box Jumps (30/24 in) 50 KB swings (53/35) 100 Wall Ball Cleans (20/14 lb) 200 Double-Unders Plate push (2×45/45) P1 half way around gym, P2 other half.

Warm up: Warmy+ 3×7 of clusters + 25 jumping jacks. Xfit WOD: For time of; 50, 40, 30, 20, 10 of; T2B Squat cleans (95/65) Power snatch (75/55) Burpee over bar Reps are split between partners, P1 starts on T2B while P2 on squat cleans. Switch once each partner has completed their Rx’d rep count. […]

Warm up: Warmy+ 5,5,5,5,5 of deadlifts + 20 single skips Xfit WOD: P1 starts and completes the following; 125 DU’s 50 thrusters (45 barbell only) 30 pull ups P2 completes 75 wall balls + 75 sit up’s Switch when both partners finish their Rx’d rep count Push and pull up work; 6,7,8,7,6 of push ups/pull […]