Warm Up: Warmy+ Tabata, 3 rds of squats, HRPUs, run down and back, plank Xfit WOD: 5 Rounds of 400M run > 20 burpees 400M run > 20 wall balls 400M run > 20 lunges 400M run > sit-ups 400M > 20 squats Time cap 35 minutes Pull up work. 10,8,6,8,6

Warm up: Warmy+ 4×4 Clusters + 20 jumping jacks Xfit WOD; 5 rounds for time of; 10 Squat cleans (95/65) 15 HRUPs 20 Ball slams 25 Abmat Sit up (25# plate) Cash out; 800M run Pull up work; 10,8,6,8,6

Warm Up: Warmy+ 4×4 GOH + 10 Jumping Jacks + Run to baseline and back Xfit WOD: 6 Rounds For Time 30 Air Squats 19 Power Cleans (95/65 lb) 7 Pull-Ups 400-meter run (odds), 200-meters (evens) Couch Stretch 2×2 + 3-minute bottom position

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 […]