Warm Up: Warmy+ 4×4 Clusters + 25 single skips Xfit WOD: 25,20,15,10,5 for time of; Station #1: Lunges (75/55) Push Press (75/55) Station #2: Thrusters (75/55) Weighted Sit Ups (25# plate) Cash out: 50 (split) Leap Frog Burpees + 100 DUs (3:1 Single Skips) Pull Up Work: 10,9,9,8,8

Warm Up: Warmy+ Tabata, 3 rds of; Mountain climbers Push Ups Front Squat (barbell only) Plank Hold Xfit WOD: Couch stretch, 2×1 each leg + 4 minute bottom position squat hold

Warm Up: Warmy+ 4×4 Front Squats + run down and back Xfit WOD: AMRAP for 30 minutes (30 seconds on, 30 seconds off) of; 7 Box Jumps (24″) 7 Front Squats (95/65) 7 Pull Ups 7 KB Swings (53/35) Plate push down (P1), plate push back (P2) (alternate with bear crawls) **Cycle through the exercises, […]

Warm up: Warmy+ 4×4 Power Cleans + 25 jumping jacks Xfit WOD: AMRAP, in 32 minutes Every 2 minutes, perform; 8 Wall Balls 8 Deadlifts (135/95) 8 Power Cleans (95/65) 8 Burpees Pull up work; 10,9,8,7,6

Warm up: Warmy+ Tabata, 3 rds of; Burpees Clusters Bar hang Split squats Xfit WOD: Pull Up Work; 10,9,8,7,6