Warm Up: Warmy+ Tabata, 3 rds of; Plank Hold, Plate Push (to half court), KB Swing (American), Squat Jumps Xfir WOD: 100 K2E 100 Wall Balls 100 KB Swings (American Style) 100 Slam Balls **E3minutes, P1 plate push to half court, P2 finishes to opposite baseline Pull Up Work: 10,5,9,5,8

Warm up: Warmy+ 4×4 GOH + run around the gym. Xfit WOD: For time, 10 total rounds of – Odd Numbers; 7 Push Press (95/65) 7 Weighted Sit Ups (25# plate) 7 Front Squats (95/65) 7 Burpees to Plate Even Numbers; 8 Push Press (95/65) 8 Weighted Sit Ups (25# plate) 8 Front Squats (95/65) […]

Warm Up: Warmy+ Tabata, 3 rds. of – Squats, HRPUs, Lunges, and Bent Over Rows (barbell only) Xfit WOD: 25,20,15,10,5 for time of; Wall ball cleans Push ups Lunges (holding 25# plate) SDHPs (75/55) Pull-up work; 10,9,10,8,10

Warm Up: Warmy+ Tabata – squats, plank hold, step ups, push ups Xfit WOD: Buy-in: 30 total leap frog burpees 5 pull ups 10 box jumps 15 wall balls **while partner works, P2 jumps rope until the triplet is complete. Switch. Cash-out: 800M run

Warm Up: Warmy+ 4×4 Clusters + 25 Jumping Jacks Xfit WOD: Split the repetitions as needed between partners. One partner works at a time, except during the run. While Partner A is doing the run, Partner B must be doing a plank hold – switch as needed.