Warm Up: Warmy+ 4×4 Deadlift + 25 Jumping Jacks Xfit WOD: For time of; Station #1: 15,14,13…1 of Wall Ball Cleans (20/14) 1,2,3…15 of Burpees Station #2: 10,9,8…1 of Deadlift (135/95) 1,2,3…10 of Pull Ups **Partners work at the same time. P1 starts on wall balls cleans, while P2 starts on burpees. Once both partners […]

Warm Up: Warmy+ Tabata, 3 rds. of; Squats, HRPUs, Split Squats, Hang Clean (65/45) Xfit WOD: Couch stretch 2×2, 3 minute bottom position hold.

Warm Up: Warmy+ Tabata, 3 rds. of; Front Rack Position (barbell only) Lunges, Push Ups, KB Squat, Plank (shoulder taps) Xfit WOD: 10 Rounds, For Time of; 10 KB Lunges (53/35) – 10 Right and 10 Left Leg 10 SDHPs (95/65) 10 Box Jumps (28/24″) 10 K2E **after SDHPs and K2E, P1 farmer carries KB […]

Warm up: Warmy+ 4×4 GOH + 30 single skips Xfit WOD: 10 rounds for time of; 5 Thrusters (95/65) 10 KB Swings (53/35) 15 Weighted Abmat Sit Ups (wall ball) **every 2 minutes, partners complete 8 total burpees, P1 goes, P2 goes, P1 goes…etc. Pull Up Work; 10,9,8,7,6

Warm Up: Warmy+ 4×3 of; American KB swing > Push Ups > Wall Ball Clean > 20 Jumping Jacks Xfit WOD: **Whenever there’s a break on the plank, squat, or bar, partners switch. ** Pull Up Work; 10,10,8,8,6