Warm Up: Warmy+ Tabata, 3 rds of; T2B, Wall Ball Cleans, HSPUs, Lunges (backward) Xfit WOD: For time of; 100 Wall Balls 100 KB Swings (53/35) 100 Weighted Sit Ups (25# plate) 100 HRPUs Pull up work; 10,9,8,9,8

Warm Up: Warmy+ 4×2 of Deadlift > Front Squat > Burpee over bar > 10 DU’s (3:1 single skips) Xfit WOD: With a running clock, complete the following; P1 starts on the triplet of; 5 Deadlifts > 5 Front Squats > Burpees over bar, while P2 completes a farmer carry down and back then runs […]

Warm Up: Warmy+ 4×4 Ground-to-Overhead + 25 single skips Xfit WOD: For time, of; 200 Hang Cleans (95/65) 200 KB Squats (53/35) 200 HRPUs **P1 works while P2 rests, switch every 30 seconds. Time cap 32 minutes Pull Up Work; 10,9,8,7,8

Warm Up: Warmy+ Take 5 minutes and warm up on today’s exercises Xfit WOD: Pull Up Work: 10,9,8,7,6

Warm Up: Warmy+ Tabata, 3 rounds of: Wall Ball Cleans, Box Step Ups, Push Ups, and Run Baseline to Baseline Xfit WOD: One partner attempts this; For time (time cap 12 minutes): 20 wall-ball shots 18 box jump-overs 30 wall-ball shots 18 box jump-overs 40 wall-ball shots 18 medicine-ball box step-overs 66 wall-ball shots 18 […]