Warm Up: Warmy+ Tabata, 3 rds of; HRPU’s Squat jumps Plank hold (on elbows) Jumping jacks Xfit WOD: For Time 100 Kettlebell Swings (53/35) 100 Sit-Ups 100 Air Squats 100 Push-Ups With a running clock, as fast as possible perform the prescribed work in the order written. Pull up work; 8,7,6,5,4

Warm up: Warmy+ 5×3 power snatch + 20M bear crawl Xfit WOD: 23 minute AMRAP of; While P1 runs 2 laps, P2 completes AMRAP 5 power cleans, 5 burpees over bar, 5 front squats and 5 burpees over bar. Switch once runner returns. Pull up work; 7,6,5,4,4

Warm Up: Warmy+ Tabata, 3 rds of; push ups squats inch worms lunges Xfit WOD: 5 Rounds For Time 400 meter Run 30 Box Jumps (24/20″) 30 Wall Ball Shots (20/14) Pull up work; 7,6,5,4,4

Warm Up: Warmy+ 4×4 Clusters + run to mid field and back Xfit WOD: 10,9,8…1 of – Deads (95/65) 1,2,3…10 of – Hang Cleans (95/65) **3,2,1…go P1 completes 10 deads and 1 hang clean then switch. P2 is holding bottom position squat while P1 works. P2 completes 10 deads and 1 hang clean while P1 […]

Warm Up: Warmy+ Tabata, 3 rds of; Squats Plank hold Mtn. climbers KB swings Xfit WOD: 10 rds. for time of; 10 KB swings (53/35) 10 Push up’s 10 Goblin squats (53/35) Run down and back w/ partner **while wearing a weighted vest (20/14) **you go I go on swings and squats – partners go […]