There’s a birthday sighting to the one and only…Happy Birthday JT! Warm up: Warmy+ 4×4 Power Cleans + run around the gym. Xfit WOD: 3 Rounds of; 40 Wall Balls 40 Hang Clean (95/65) 40 HRPU’s Time Cap – 31 minutes **each partner completes 40 reps with each exercise. Pull Up Work; 5×8

Warm Up: Warmy+ 4×2 DL – FS – PP + 25 single skips Xfit WOD: For time, of; Buy-in: 400M run (partners run together) 50,40,30,20,10 (TOTAL); KB swings (53/35) KB squats Once partners have completed the couplet, move to the next one Deadlift (110/75) Weighted sit-ups (wall ball) Cash-out: 50 Push-ups (each) Pull up work; […]

Warm up: Warmy+ Tabata, 3 rds of; Squats Hollow holds Step up over box jumps Plank hold Xfit WOD: Pull-up work: 5×7

Warm Up: Warmy+ 4×2 of Power Clean, Front Squat to Push Press + 25 single skips Xfit WOD: Buy-in: 800M Run (out on field) Cash-out: 800M Run (out on field) Pull-up work: 5×7

Warm-up: Warmy+ Tabata, 3 rds of; Shoulder taps (R shoulder tap, plank, L shoulder tap) Box jump stepovers Clusters Push-ups Xfit WOD: 5 rounds of: BurpeesPower snatches (75/55)Box jumps (24/20″)Squat cleans (75/55)Pull-ups The same format as Fight Gone Bad. In this workout, you move from each of five stations after a minute. Each round takes […]