Warm Up: Warmy+ 5,5,3,3,3 of clusters (squat clean + thrusters) 3 burpee box jump overs between sets Xfit WOD: 5 rounds for time of; 20 Thrusters (75/55) 20 Box jumps (24/20) 20 Lunges (front rack position) knee lightly touches the ground **switch with partner every 10 reps. Pull up work; 4×10

Warm Up: Warmy+ EMOM for 6 minutes of; 6 Front squats (bar only,75,95,115,135/bar only, 65,75,85,95,105) Xfit WOD: 5 rounds of; 400M run (relay with partner) 20 Wall ball squat cleans (20/14) 20 HRPU’s (every 5th rep, jump over ball) **P1 runs 400M then tags P2, once P2 completes their 400M, P1 starts with wall ball […]

Warm Up: Warmy+ 3×3 Power cleans + 10 lunges (5/leg) + 10 jumping jacks Xfit WOD: For time of; 150 Wall balls (20/14), each **EMOM the partner who finished wall balls performs 5 deadlifts (185/115). Once completed, P2 can begin wall ballin’ Extra credit – if both partner complete 150 wall balls in 16 minutes […]

Warm Up: Warmy+ 3 rds, tabata style of; squats plank step ups KB snatch (light weight) Xfit WOD: For time, 10 rds. of; 10 KB swings (53/35) 10 Box jumps (24″/20″) 10 KB squats (53/35) **only one athlete working at a time** Pull up work: 4×10

Warm Up: Warmy+ 3×3 Front squats + push press 15 Jumping jacks in between sets Xfit WOD: For time 10,9,8,7,6,5,4,3,2,1 of; Squat cleans (115/75) Push jerk (115/75), start with 1 and work up the ladder 25 DU’s per set Pull up work; 4×10