Warm Up: Warmy+ 4×4 Deadlift + 25 single skips Xfit WOD: 4 rounds for time of; 5 Deadlift (155/95) 6 Front squats (115/75) 7 Burpees to the plate **While partner 1 works the above triplet, partner 2 completes 1 round of “Cindy” (5 pull-ups, 10 HRPU’s, and 15 squats), switch once both partners have completed […]

Warm Up: Warmy+ Tabata, 3 rds of; Squats, HRPUs, High keens, Plank hold Xfit WOD: For time, 5 rounds of; Buy-in – 800M run 25 KB Squats (53/35) 25 Push Ups (odds), Leap frog burpees (even) 25 Sit Ups 25 KB Swings (53/35) Cash-out – Forward bear crawl to mid-field, backwards bear crawl to starting […]

Warm Up: Warmy+ Tabata, 3 rounds of: bear crawl to half court, burpee broad jump, squat, bar hang Xfit WOD: For time 50, 40, 30, 20, 10 of; HRPUs Squat (holding 25# plate) KB Swings (53/35) Pull up work: 5×8

Warm up; Warmy+ 4×4 Clusters + 6 step-ups Xfit WOD: 7 rounds, for time of; 5 Thrusters (105/75) 7 Burpee to box jump (28/24) 9 KB swings (53/35) Plate push (down and back) **P1 completes the triplet while P2 pushes plate down and back then switch. Cash out; Between partners complete 66 pull ups. The […]

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