Warm Up: Warmy+ Tabata, 3 rounds of; Wall Ball Cleans, HRPUs, KB squats, and run down and back Xfit WOD: 10 rounds of; 10 KB Swings (53/35) 10 Wall Balls 10 Push Ups **P1 runs a mile on the treadmill, then comes back into the gym and alternates plate push to baseline, bear crawl back […]

Warm Up: Warmy+ 4×4 Power Clean + 10 second bar hold + 10 Jumping jacks Xfit WOD;

Warm Up: Warmy+ Tabata, 3 rds. of; Squat Jumps, Push-Ups, Split Squats, Bar Hang Xfit WOD: For time of; 100 K2E 100 Thrusters (Barbell only) 100 HRPUs 100 Slam Balls **E5MOM P1 bar hangs while P2 completes 2 laps around the gym, switch once runner is done. Pull Up Work; 10,8,6,8,6

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