Warm Up: Warmy+ 4×4 Deadlift + 6 Step Ups Xfit WOD: 10 rounds, for time of; Buy-in – 400M run On odd numbers – 5 Deadlifts (185/115) 5 Power Cleans (135/95) 5 KB Squats (70/53) On even numbers – 10 Pull-Ups 10 Box Jumps (28/24) 10 Burpees Cash-out – 400M run **While one partner is […]

Warm Up: Warmy+ 4×4 GOH, + 3 KB squats Xfit WOD: For time, of; 21,18,15,12,9,6,3 Front Squat (95/65) KB Swings (53/35) Push Press (95/65) Lunges (each leg) Pull Up Work; 10,8,6,4,2

Warm up: Warmy+ Tabata, 3 rds of; Squats, Push Ups, Wall Ball, Plank Xfit WOD: For time of; 50,40,30,20,10 Wall Ball (20/14) 10,20,30,40,50 HRPUs **E2MOM run 1 lap around the gym, + 2 burpees Pull ups work; 10,8,6,8,6

Warm Up: Warmy+ 4×4 Power Cleans + 5 Push Ups Xfit WOD: E3MOM – 27 Minutes **Use the full 3 minutes to complete a set + Rx’d rep count, 3 rounds each time block. If you complete the set before the 3 minutes are up, that’s your rest. Pull-up work; 10,6,7,8,9

Warm up: Warmy+ 4×4 GOH + 25 jumping jacks Xfit WOD: 30-20-10-20-30 for time of: Push Press (95/65) KB Squats Push-Ups 400M Run Pull-Up work; 10,8,6,7,8