Warm up: Warmy+ Tabata, 3 rds. of, Push ups Wall ball cleans Burpees Split squats Xfit WOD: 150 Wall Balls (20/14) 150 KB Swings (53/35) 150 Wall Balls 150 KB Swings **while partner works, P2 runs laps until there’s a switch (switch (reps) are up to the partners to decide)** Pull up work: 7,6,6,5,5

Warm Up: Warmy+ 4×4 Squat Cleans + 25 Jumping Jacks Xfit WOD: Complete the following; 100 Front Squats (95/65) 50 Pull Ups (odds rounds), 50 T2E (even rounds) 100 HRPUs 100 SDHPs (75/55) Cash out: AMRAP of Wall Ball Cleans in 5 minutes Couch stretch 2×2 both legs Time cap 30 minutes.

Warm Up: Warmy+ 4×4 Deadlift K+ 4×2 Push Press + 10 Push Ups Xfit WOD: Complete the following; 100 Deadlifts (135/95) 100 Push Press (75/55) 100 KB Swings (53/35) 100 Burpees of Bar Cash out: Bear Crawl – forward crawl to mid field, backwards crawl to original baseline 30 minute time cap. Pull up work; […]

Warm Up: Warmy+ 4×2 – hang clean to front squat to push press + 25 jumping jacks Xfit WOD: For time, complete the following; 100 Wall balls (each) 100 Hang cleans (75/55), each 100 Box jumps (24”), each 100 Thrusters (75/55), each 30 minute time cap Pull up work, 8,7,7,6,5

Warm up: Warmy+ Tabata, 3 rd. of; Squats Push Ups Reverse Lunges Bear Crawl (half court and back) Xfit WOD: Buddy Murph 1-mile run (P1 completes alone, while P2 works on exercises) 100 Pull Ups (split) 200 Push Ups (split) 300 Squats (split) 1-mile run (P2 completes alone, while P1 works on exercises) **Wear weighted […]