Warm Up: Warmy+ Tabata, 3 rds of – Squat, Push Up, Broad Jump, Sit Ups Xfit WOD: For time of; Down the ladder, 27,24,21 – Wall Balls Burpee to 45# plate Weighted Sit Ups (25# plate) Up the ladder, 21,24,27 – Wall Ball Cleans HRPUs (15# plate on partner’s back) Plate Push (its own rep […]

Warm Up: Warmy+ 4×4 Thrusters + 25 Single Skips Xfit WOD: With a running clock, complete the following; 30 KB Swings (53/335) 30 Push Press (75/55) 30 Front Squats (75/55) **round 2, drop reps to 25, and add 5-10#’s of weight, round 3, drop reps to 20, and add 5-10#’s weight, round 4, drop reps […]

Warm up: Warmy+ Tabata, 3 rds of – squats, plank (shoulder taps), split squats and KB swings (American) Xfit WOD: Station #1: AMRAP of: KB Swings (53/35) **one partner holds plank, at failure, switch Time Cap 12 minutes Station #2: Wall Balls (20/14) **one partner hangs from the bar, at failure, switch Time Cap 12 […]

Warm Up: Warmy+ 4×2 of Squat Clean > Push Press > Front Squat + 25 Single Skips Xfit WOD: Complete the following within the first 20 minutes; One partner runs 1 mile (treadmill) while the other partner completes AMRAP of Cindy (5 pull-ups, 10 HRPUs, and 15 weighted squats (holding 25# plate). Switch when the […]

Happy February! Warm Up: Warmy+ 4×4 Squat Cleans + 25 Jumping Jacks Xfit WOD: For 30 minutes, partners work for 30 seconds of; 10 Front Squats (95/65) 10 Box Jumps (24″) 10 Push Ups **P1 starts, completes 10 front squats within 30 seconds, P2 starts on the 30-second mark and completes 10 front squats. The […]