Warm up: Warmy+ 4×4 push press + 25 single skips Xfit WOD: 25 minute AMRAP of; 10 Hang cleans (95/65) 10 Front squats 10 Push press 10 Lunges Pull up work: 10,9,8,7,7

Warm up: Warmy+ 4×4 power cleans + 30 single skips Xfit WOD: For time; 100 deadlifts (115/75) 100 box jumps (24/20”) **while partner works, P2 hangs from pull up bar 100 lunges (holding 45# plate) 100 HRPU’s ** while partner works, P2 holds deadlift barbell weight ***partner switch occurs when partner drops from pull up […]

Warm up: Warmy+ 4×4 clusters + 25 jumping jacks Xfit WOD: P1 on treadmill while P2 works the following; 5 pull ups 10 push ups 15 squats **set treadmill at level 6, incline at 2 and hold for 10 minutes. If you’re running out of gas, you can reduce incline but for each .5 drop, […]

Warm up: Warmy+ Tabata, 3 rds of; Split squats Side plank Wall ball cleans Run down and back Xfit WOD: For time of; 75 wall balls 75 KB swings (53/35) 10 laps around gym 75 KB swings 75 wall balls ** while wearing a weighted vest Pull up work; 10,9,8,8,7

Warm up: Warmy+ Tabata 3 rds of; Step ups Burpees Squats Plank Xfit WOD: 6 rounds for time of; 27 box jumps (24/20”) 20 Push ups 11 squat cleans (95/65) Pull up work; 9,9,8,8,7