Warm up: Warmy+ Tabata, 3 rds. of; Squat K2E Broad jump Push ups Xfit WOD: Happy Holidays! “12 Days of Christmas”

Warm up: Warmy+ Tabata, 3 rds of; Wall ball throw, run to where the ball lands…repeat Split squats Hold pull up half way down Bear crawl to half court and back 23 minute AMRAP of; 10 wall balls 10 push ups 10 hang cleans (95/65) 10 sit ups (hold 25# plate if not wearing a […]

Warm Up: Warmy+ 4×4 deadlift + 40 single skips Xfit WOD: Pull up work; 18,12,10,10,10

Warm Up: Warmy+ 4×4 Clusters + 25 jumping jacks Xfit WOD: **P1 starts and completes AMRAP w/in the minute. If P1 completes the 21 reps before the minute is up they rest then P2 starts at the top of the minute and attempts to complete 21 reps. As time goes along all reps won’t be […]

Warm Up: Warmy+ 4×3, each set complete; hang cleans and front squats + 50 single skips Xfit WOD: 25 minute AMRAP of; 15 KB Swings (53/35), partner holding plank 10 HRPU’s, partner holding bottom position squat 15 Front squats (95/65), partner completes 20 DU’s (3:1 singles) 10 Box jumps (24/20′), partner plate push to half […]