Warm up: Warmy+ Tabata, 3 rds of; pull up, hold half way down for 20 seconds, squats, plank hold, lunges Xfit WOD: 1,1,2,3,5,8,13,21,33 for time; Front squats (95/65) Push ups Hang clean (95/65) Pull up work: 10,9,7,8,6

Warm up: Warmy+ Tabata, 3 rds of; push press, squats, HRPUs, hang from bar Xfit WOD: 40 Push Press (75/55) 80 Squat (hold 25# plate) 100 KB swings (53/35) 140 DUs Pull up work: 10,8,6,8,6

Warm Up: Warmy+ 4×4 GOH, + 50 single skips Xfit WOD: For time: 25,20,15,10,5 of Wall Balls 25,20,15,10,5 of Burpee Over Box Jump (20″) 5,10,15,20,25 of Weighted Sit Ups (25# plate) 5,10,15,20,25 of Power Clean (95/65) **Every 3 minutes: one partner completes plate push (down and back). The partner who’s not pushing the plate needs […]

Warm Up: Warmy+ Tabata, 3 rds of; Jumping jacks, Front squats (barbell only), Burpees, SDHPs Xfit WOD: For time of; 10,9,8…1 of Front Squats (95/65) 1,2,3…10 of Pull Ups 10,9,8…1 of SDHPs (75/55) **every 3 minutes, 3 leap frog burpees**

Warm Up: Warmy+ Tabata, 3 rds of: Squats, Push Ups, Barbell Push Press, KB deadlift Xfit WOD: For time, 21,18,15,12,9,6,3 of; Thrusters (75/55) K2E KB Swings (53/35) HRPUs Cash out: Front bear crawl to midfield, then backwards bear crawl to baseline ** You go, I go** during the exercises part of the workout.