Warm up: Warmy+ Tabata, 3 rounds of; Lunges Plank Step ups  Push up hold (lower half-way then hold for remaining time) Xfit WOD: 50-40-30-20-10 reps: wall-ball shots (20/14) EMOE perform 5 deadlifts (155/115) Kettle bell swings (53/35) Pull up work; 5×10

Warm Up: Warmy+ Tabata, 3 rounds of; HRPU’s Squats Plank DU’s Xfit WOD: In teams of 2 complete the following for time: 4 x 400 Meters (one partner runs 400 while the other rests) 100 Shoulder to overhead, (95/65) *Bar can’t touch ground until 100 reps are finished 80 Front rack lunges, (95/65) *Bar can’t […]

Warm Up: Warmy+ Front squat 3×5 50 DU’s in between sets (2:1 singles) 10 minute cap Xfit WOD: As many rounds as possible in 15 minutes of: 3 Push press (115/75) 3 Box jump overs (24″/20″) 3 Push press (115/75) 6 Box jump overs (24″/20″) * Push press reps remain at 3 Add 3 reps […]

Warm up: Warmy+ 2 rounds of; 25 DU’s 25 push-up’s 25 squats Xfit WOD: 25 minute AMRAP of; 16 Deads (135/95) 10 Power cleans (95/65) 31 Burpees  Follow your partner.  Partner 2 starts Burpees once P1 has completed 10.  Pull up work; 20,13,11,11,11

Warm up: Warmy+ Spend 5 minutes on today’s exercises.  Xfit WOD: For time: 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, (53/35) Walking Lunge, 50 steps 50 abmat sit ups  50 Push press, 45 pounds 50 hang cleans, 45 pounds  50 Wall balls (20/14) 50 Burpees 50 Double unders