Warm up: Warmy+ 3 rounds Tabata of; Plank hold Step ups Squats  HRPU’s Xfit WOD: As many reps as possible in 14 minutes of; 5 hang cleans, front squats, push press, back squats and push press…switch on the minute.  (95/65) 2 minute rest….then Keep track of your reps, your team’s total needs to be subtracted […]

Warm Up: Warmy+ 3×5 C&J (light to moderate weight) 25 DU’s in between sets Xfit WOD: Round 1 – 21,15,9,3 of; Thrusters (95/65) DU’s (3:1 singles) Slam balls (AHAP) Round 2 – 18,12,6 of; Front squats (115/75) Line to line sprints (each line counts as a rep) Wall balls (20/14) Round 3 – 15,9,3 of; […]

Warm up: Warmy+ 3×5 strict press  Xfit WOD; 100 KB swings (35/20) 100 Push-ups, 100 Sit-ups, 100 Squats Pull up work; 20,12,11,11,10

Warm Up: Warmy+ Front squat 2 sets of 3 @ 60% 3RM, 2 sets of 3 @ 65% and 1 set of 3 @ 85% 3RM Xfit WOD: “Triple Tango” WOD 1 AMRAP in 10 minutes of; 10 PC’s (95/65) 10 Burpees Alternate between your partner 1 minute rest….then WOD 2 AMRAP in 10 minutes […]

Warm Up: Warmy+ C&J’s 3,3,3,3,3 at ~65% of 3RM (first 3 sets) then 75% of 3RM on last 2 sets 30 single skips in between sets. Xfit WOD: EMOM for 16 minutes of; Wall ball (20/14) Push press (95/65) Deadlift (185/135) DU’s (or as many singles as possible) **teams of 4, one athlete per station. […]