Warm up: Warmy+ Tabata, 3 rds of; Squat hold in bottom position HRPU’s Lunges Hollow hold Xfit WOD:

Warm up: Warmy+ 4×3 Thrusters + 20 jumping jacks Xfit WOD:

Warm Up: Warmy+ Tabata, 3 rds of; Squats Plank Burpees HRPU’s Xfit WOD:

Warm up: Warmy+ 5 minutes on todays exercises Xfit WOD: Station 1 – 100 total Power Cleans (95/65) – 3, 2, 1…go – ea partner, 5 burpees then P1 starts while P2 holds plank. At the top of each minute, 5 burpees and switch. Station 2 – 150 total wall balls (20/14) – same as […]

Warm up: Warmy+ Tabata, 3 rds. of; 20 sec bear crawl Hang from bar Squat jumps Decline push ups Xfit WOD: 50 Sit-ups 40 Push-ups 30 Box Jumps (24” / 20”) 20 Pull-ups 10 Bench Dips 40 Sit-ups 30 Push-ups 20 Box Jumps (24” / 20”) 10 Pull-ups 30 Sit-ups 20 Push-ups 10 Box Jumps […]