Warm Up: Warmy+ 3×5 Deads + 25 jumping jacks Xfit WOD: 100 KB Swings (53/35) 50 deadlifts (115/75) 100 Box Jumps (24/20”) 50 HRPU’s Pull up work; 5×8

Warm up: Warmy+ Tabata, 3 rds of; Lunges Plank hold Run baseline to baseline Push ups Xfit WOD: For time, of; Station #1: 150 Wall Ball Cleans (20/14) Station #2: 6 Total Rounds of; **10 Front Squats (95/65)/ 7 burpees to 45# plate **once P1 completes FS, walk weight down to opposite baseline. When P2 […]

Warm Up: Warmy+ Tabata, 3 rds of; Squats HRUP’s Split squats KB American swings Xfit WOD: 2 rounds, for time of; 50 Push Ups 50 Lunges 50 KB Swings (53/35) 50 KB Squats (53/35) While partner works, P2 is in bottom squat position during push ups and swings. Plank hold during lunges and squats. Pull […]

Warm Up: Warmy+ 4×3 Front Squats + 20 second bar hang hold Xfit WOD: 21,15,9,9,15,21 of; Wall Balls (20/14) K2E Squat Cleans (95/65) HRPU’s Pull up work; 5×8

Warm up: Warmy+ 4×4 Squat Cleans + 25 single skips Xfit WOD: Couch stretch – 2×1/leg