Warm Up: Warmy+ 45 seconds on, 15 seconds off, 2 rds., of; Weighted high knees KB swings (American) Plank jumping jacks Jumping split squats Xfit WOD: For time, 20,19,18…down to 1 of; Wall balls (20/14) KB Swings (53/35) Pull up work; 10×3

Warm up: Warmy+ Tabata, 3 rds of; Split squats Handstand hold Broad jump Plank hold Xfit WOD: For time, 10 rds of; 10 Wall balls (20/14) 9 Box jumps (24”) 8 Burpees 7 Hang cleans (95/65) 6 K2B Pull up work; 5×7

Warm up: Warmy+ 5×3 burpee over bar to GTH press + 20 single skips Xfit WOD: For time, 21,18,15,12,9,7,3 of; Push ups Squat cleans (95/65) Sit ups (weighted using wall ball) KB Swings (53/35) DU’s (3:1 singles) Pull up work; 5×7

Warm up: Warmy+ 4×3 clusters + 25 jumping jacks Xfit WOD: Teams of 2, 40 rounds for time, of; 4 squats, either back or front (115/75) 3 box jump overs, while holding plate (45/25#) 2 thrusters (115/75) 1 deadlift (185/115) Pull up work; 5×7

Warm up: Warmy+ 3 rds. of; 10 wall ball cleans, 1 wall walk, 10 barbell only thrusters + run baseline to baseline. Xfit WOD: Teams of 2, 15 rds. for time, of; 10 wall balls (20/14) 10 HRPU’s **while P1 works wall ball, P2 completes HRPU’s…switch. ***wear weighted vest Cash out; bear crawl race relay […]