Warm up: Warmy+ 3×5 of wall ball cleans, American KB swings and burpees Xfit WOD: 15 minute AMRAP P1 completes 2 laps around gym while P2 completes 10 swings (53/35) then switch Both partners continue to alternate roles and complete as many rounds as possible in 15 minutes 10 minute EMOM:

Warm up: Warmy+ 25 barbell thrusters (split how you see fit) then run 2 laps out on field. Xfit WOD: 100 deadlifts (95/65) 50 pull ups 50 sit ups 100 front squats (95/65) **every 2 minutes, 5 HRUP’s + 5 squats 3×1 minute, each leg, couch stretch.

Warm Up: Warmy+ Tabata, 3 rds. of; Hollow hold Plank hold Squats Lunges XfitWOD: Pull up work; 10,7,6,6,5

A special guess will be working out with us tomorrow. Warm Up: Warmy+ 4×4 Clusters + 20 jumping jacks Xfit WOD: “the mustache” 200 Total Wall Balls (20/14) 100 Total Box Jumps (24″/20″) 75 Total Thrusters (95/65) 65 Total Hang Cleans (95/65) Cash out: 60 Total Leap Frog Burpees **Work for 30 seconds, rest for […]

Warm up: Warmy+ Tabata, 3 rounds of; Lunges Plate to overhead (25/15) Hold bottom position squat while holding plate (15/10) Hold from bar Xfit WOD: Station 1: 10 minutes of; P1 pushes plate to baseline while P2 completes 5 burpees. P2 runs down to baseline and pushes plate back while P1 completes 5 burpees. Continue […]