Warm up: Warmy+ EMOM of 5 push ups, 7 squats and 15 DU’s Xfit WOD: 2 Rounds: 34 push-ups, 50-yard sprint (down and back) 34 deadlifts @135/95LBS, 50-yard sprint, 34 box jumps @24/20″, 50-yard sprint, 34 clean and jerks @95/65LBS, 50-yard sprint, 34 burpees, 50-yard sprint, 34 wall-ball shots @20/14LBS, 50-yard sprint, 34 pull-ups, 50-yard […]

Warm up Warmy+ 3×5 power clean + 20 jumping jacks. Xfit WOD: 2 Rounds for Time 6 burpee pull ups 17 Hang Power Clean-and-Jerks (95/65 lb) 18 Back Rack Lunges (95/65 lb) 17 Handstand push ups (modified) 33 Kettlebell Swings (53/35 lb) 130 Mountain Climbers (1-count) Buy-In: 500 DU’s (per team), 2:1 singles Pull up […]

Warm up: Warmy+ Tabata, 3 rds of; Push up Plank Squat handstand hold Xfit WOD: 20 minute AMRAP of; 5 front squats (115/75) 5 deadlifts (185/115) 5 Box jumps (30/24) Run down =1 then back =2…complete 3 more times for a total of 5 *P1 completes all exercises prior to P2 starting. Pull up work; […]

Warm up: Warmy+ 5×5 push presses + 20 mountain climbers. Xfit WOD: Ascending Ladder in 14 minutes 2 Wall Ball (20/14 lb) – Partner 1 2 Synchronized Burpees 2 Wall Ball (20/14 lb) – Partner 2 2 Synchronized Burpees 4 Wall Ball (20/14 lb) – Partner 1 4 Synchronized Burpees 4 Wall Ball (20/14 lb) […]

Warm Up: Warmy+ 5 rounds of – Plank slide to half court + 25 jumping jacks. Xfit WOD: Between you and your partner, complete 10 rounds of the following; 20 second handstand hold (partners work simultaneously) P1, plate push down and back then P2 down and back (45×2,45) 5 clusters (95/65) Pull up work; 15,10,9,8,8