Warm Up: Warmy+ 3 cycles of; 1 power clean, 1 front squat, 1 push press, 1 back squat and 1 push press. 20 jumping jacks in between sets Xfit WOD: WOD #1 10 minute partner WOD: Partner 1 completes 2 thrusters (95/65) Then 2 synchronized burpees Partner 2 completes 2 thrusters Then 2 synchronized burpees […]

Warm up: Warmy+ Tabata 3 rds of; K2E Step ups Plank Handstand push ups Xfit WOD: “Cindy” AMRAP 20 minutes of; 5 pull ups 10 push ups 15 squats

Warm up: Warmy+ 3 rds for time – tabata style Wall ball cleans HRPU’s L-sit hanging from bar Box jump set ups Xfit WOD: For Time: 250 Row 27 Wallballs (20/14) 27 Box Jumps (24/20) 250 Row 21 Wallballs (20/14) 21 Box Jumps (24/20) 250 Row 15 Wallballs (20/14) 15 Box Jumps (24/20) 250 Row […]

Warm Up: Warmy+ SDHP’s 10-8-6-4-2 reps + 20 jumping jacks Xfit WOD: 10 Rounds for Time 3 Handstand Push-Ups 6 Deadlift (225/155 lb) 12 Pull-Ups 24 Double-Unders (3:1 singles) 3×30 secs hollow hold and 3×30 plank hold

Warm up: Warmy+ 6×3 back squats + 5 handstand push ups in between sets Xfit WOD: 50 wall balls 25 power cleans (95/65) 50 KB swings (53/35) 25 burpees **P1 starts at wall balls while P2 starts on PC. Who ever finishes first rests. When both athletes are done, switch exercises. Once wall balls and […]