Warm up: Warmy+ 5 rds of bear complex + 20 single skips Xfit WOD: 10 rds for time of ; 10 hang clean (95/65) 10 box jumps (20/24”) 10 DU’s (3:1 single skips) Pull up work; 12,10,8,6,4 (strict on last two sets)

Warm up: Warmy+ Tabata, 3 rds of; Wall ball HRPU’s Step ups Plank Xfit WOD: 75 partner wall ball sit ups 75 wall ball cleans 75 weighted lunges (plate OH, 45/25) 75 T2B Every 2 minutes each partner completes 2 rds of Cindy (5 pull ups, 10 push ups and 15 squats) Push/pull work; 5×5

Warm up Warmy+ Tabata, 3 rds of; Plank KB deadlift Squats Hang from pull up bar Xfit WOD: AMRAP (with a Partner) in 23 minutes Buy In: AHAP KB farmer walk around gym (each) Then, in time remaining: Partner A completes 1 round of: 15 Kettlebell Swings (53/35 lb) 10 Box jumps (20/24”) 5 Ground-to-Overheads […]

Warm up; Warmy+ 3×5 squat cleans + 20 single skips Xfit WOD: For Time (with a Partner) Buy-In (share): 60 T2B Then, 22 rounds of (share): 5 Handstand Push-Ups (can be modified using bench) 27 Double-Unders (3:1 singles) 3 front squats (135/95) Cash-Out (together): 24 burpee leap frogs jumps In a “you go, I go” […]

Warm up: Warmy+ 3 bear complex sets + 20 jumping jacks Xfit WOD: 30 secs Intervals @0:00 complete 12 Deadlifts (115/75) @0:30 complete 9 Hang Power Cleans (115/75) @1:00 complete 6 Shoulder to Overhead (115/75) repeat for 10 rds – Pull up work; 12,10,8,8,6