Warm up: Warmy+ 4×3 squat cleans + 25 jumping jacks Xfit WOD: AMRAP in 25 minutes of: 60 cals 50 wall balls 40 push ups 30 burpees 20 front squat (120) 10 burpee to pull ups P1 starts on rower while P2 starts on wall balls, reps are split. Whoever finishes first, that’s their rest. […]

Warm up: Warmy+ Tabata, 3 rds of; Step ups Handstand hold Squats Push ups Xfit WOD: 5 rds for time; 25 KB Swings (53) 25 sit ups 25 weighted lunges (use KB) 25 ball slams Pull up work; 5×11

In addition to this week’s WOD’s, accumulate 700 additional calories. Warm up: Warmy+ 3×3 Sumo deadlift + 20 DU’s Xfit WOD: Station 1: AMRAP within 10 minutes Between partners accumulate as many wall ball cleans. While one partner works the other partner holds plank. Switch when either partner takes a break. 2 minute rest. Station […]

Warm up: Warmy+: 3 rds, tabata of; Lunges Handstand hold Belgium split squats Hang from pull up bar Xfit WOD: For Time 10-9-8-7-6-5-4-3-2-1 Push-Ups 20-18-16-14-12-10-8-6-4-2 KB Swings 30-27-24-21-18-15-12-9-6-3 Air Squats With a running clock, as fast as possible perform the prescribed work in the order written. Pull up work: 10,11,12,7,6

Warm up; Warmy+ 5×5 Power Cleans + bear crawl to half court. Xfit WOD: 3, 9, 15, 21, 15, 9, 3 Box jumps (28) Thrusters (105) Leap frog burpees Pull ups