Warm up: Warmy+ Tabata, 3 rds of – KB Swings, Push Ups, Bar Hang and Squats Xfit WOD; AMRAP, for 30 minutes of; 15 Wall Balls while partner hold plank 16 Dumbbell Snatch (r=1, l=1) while partner runs 2 laps around the gym (make weight challenging but doable) 17 KB Swing (53/35) while partner holds […]

Warm Up: Warmy+ Tabata, 3 rds of – HRPUs, Squats, Jump Rope, Back Squats (barbell only) Xfit WOD: With a running clock, as fast as possible, complete the prescribed work. The first part consists of 100 Bar Facing Burpees. Every 2 minutes, pause from the Bar Facing Burpees to perform 6 Kettlebell Swings. Continue with […]

Warm up: Warmy+ Tabata, 3 rds of; run baseline to baseline, step ups, burpees, thrusters Xfit WOD: 10 rounds for time of; 5 squat cleans (95/65) 7 T2B 9 Box jumps (28/24”) Complete the following runs; 3-400m, 3-200m, 3-100m and 1 800m, each partner. You and your partner can determine how you want to split […]

Happy June! Warm up; Warmy+ Tabata, 3 rds of; Squats, Push ups, Sit ups, lunges Xfit WOD: Buy in: Burpee broad jump from baseline to baseline 5 rounds for time (you go, I go) 5 Pull ups 10 Wall balls 15 KB swings 20 DU’s (3:1 singles) Cash out: 800m

It’s the best birthday of the year this Sunday, and today’s WOD will represent it. Warm Up: Warmy+ Spend 5 minutes on today’s exercises Xfit WOD: For time, complete the following; 2 rounds of Buy in: 19 TOTAL bar of burpees – “you go, I go” 31 Pull-ups 31 HRPUs 31 Box Jumps (28″) 31 […]