Warm up: Warmy+ 3×3 clusters + 10 push ups + 5 pull ups  Xfit WOD: In teams of three, complete as many total reps as possible in 15 minutes of: Partner 1: 50ft plate push (45×2/45) Partner 2: Thruster (75/55) Partner 3: burpees  *The plate push is the pace setter for this workout and the […]

Warm Up: Warmy+ 3×3 squat cleans + 15 jumping jacks Xfit WOD: For time; 200 KB swings (53/35) 175 Burpees (simultaneously with partner) 150 Wall balls (20/14) 125 Front squats (95/65) (partner holds bottom position squat) *split reps between your partner. Pull up work; 5×10

Warm up: Warmy+ 3 laps of; fartlek run Xfit WOD: 10 rds of; 20 BW Squats  10 HRPU’s 5 box jumps (30/24″) *partners work simultaneously on squats and HRPU’s, alternate on box jumps.  Pull up work; 5×10

Warm up: Warmy+ 3×3 front squat + shoulder press + 3 Push ups Xfit WOD: 400M run (while partner holds wall ball, switch half way) 15 thrusters (95/65) 15 frog jump burpees  200M run (while partner holds wall ball, switch half way) 12 thrusters (95/65) 12 frog jump burpees  400M run (while partner holds wall […]

Warm up: Warmy+ 3×3 power cleans + 5 burpees + 10 jumping jacks Xfit WOD: With a partner complete 7 Rounds of; 5 push press 5 front squats (115/75) 20 Wall Balls (20/14) 40 Double Unders (60 singles) *Partner 1 completes all 3 movements before partner 2 begins ** Solo option is 1:1 work to […]