Warm Up: Warmy+ 4×4 Squat Cleans + 25 Jumping Jacks Xfit WOD: For 30 minutes, of; 5 Box Jumps (24”) 5 Push Ups 5 Front Squats (75/55) **the goal is to complete all reps within 30 seconds, then switch with partner. Each partner will complete 450 total reps.** Pull Up Work; 3×10

Warm Up: Warmy+ Tabata, 3 rds of; KB Swings (American) Bar hang KB Squats Hollow Hold Xfit WOD: AMRAP in 30 minutes of; Odd Rounds – 5 Pull Ups 10 KB Swings 15 Wall Balls Even Rounds – 5 T2B 10 KB Squats 15 Wall Ball Cleans **P1 starts at pull ups,completes the rep count […]

Happy November! Warm Up: Warmy+ Tabata, 3 rds of; Squats Push Ups Push Press (barbell only) Step Ups Xfit WOD: 100 Push Press (95/65) 100 Weighted Sit Ups 100 HRPUs 100 Squats (hold plate #25) Pull Up Work: 10,9,9,8,8

Happy Halloween! Warm Up; Warmy+ Tabata, 3 rds of; Pull Ups Plank Hold Squats KB American Swings Xfit WOD: Pull Up Work; 10,9,8,9,8

Warm Up: Warmy+ 4×4 GtOH + 5 step ups + 5 push ups Xfit WOD: 5,6,7…15, for time of; Station #1; Burpee > Box Jump (24”) **partner who’s not preforming the exercise, single skips until P finishes the Rx’d rep count.** Station #2; Front Squat (95/65) > Weighted Sit Ups (25# plate) **partner who’s not […]