Warm up: Warmy+ 3×10 wall balls+ suicide run Xfit WOD: For time, 50,40,30,20,10 of; Wall ball cleans (20/14) 25,20,15,10,5 of; Push press (75,85,95,105,115), (45,55,65,75,85) 21,15,9,3 of; Push ups Pull up work; 18,12,10,10,10

Warm up: Warmy+ 4×4 Thrusters + 25 jumping Jacks Xfit WOD: For time, of; 25,20,15,10 Synchronized Wall balls (20/14) 25,20,15,10 Leap frog burpee **Lunges (weighted) 65/45, 75/55, 95/65 & 115/75 20,15,10,5 Pull ups (while partner holds from bar) **first set of lunges, P1 goes baseline then P2 brings bar back to baseline. Round 2, weight […]

Warm up: Warmy+ Tabata, 3 rds of; Split squats Plank hold Squat jumps Run (baseline to baseline) Xfit WOD: Station 1, 10 minutes EMOM of; 7 KB Swings (53/35) 7 KB Squats Station 2, 10 minutes E:30 O:30 of; Plate push Station 3, 10 minutes EMOM of; 7 K2E 7 Push ups Pull up work: […]

Warm up: Warmy+ 3 sets of 3 reps each exercise of; Front Squats, Thrusters and Push Press + 25 single skips. Xfit WOD: 5 rounds for max reps of:1 minute of wall-ball shots1 minute of power cleans (75/55)1 minute of box jumps (20”)1 minute of push presses (75/55)1 minute of DU’s or singles Rest 1 […]

Happy December! Warm up: Warmy+ 3 sets of; 3 deads, hang cleans and front squats Xfit WOD: 10,9,8,7…1 for time of; Box jump over (24/20”) Push Press (95/65) Burpee over bar DU’s (3:1 singles) Squat Cleans (95/65) Pull up work; 18,11,10,10,9