Warm up: Warmy+ 3×7 of clusters + 25 jumping jacks. Xfit WOD: For time of; 50, 40, 30, 20, 10 of; T2B Squat cleans (95/65) Power snatch (75/55) Burpee over bar Reps are split between partners, P1 starts on T2B while P2 on squat cleans. Switch once each partner has completed their Rx’d rep count. […]

Warm up: Warmy+ 5,5,5,5,5 of deadlifts + 20 single skips Xfit WOD: P1 starts and completes the following; 125 DU’s 50 thrusters (45 barbell only) 30 pull ups P2 completes 75 wall balls + 75 sit up’s Switch when both partners finish their Rx’d rep count Push and pull up work; 6,7,8,7,6 of push ups/pull […]

Warm up Warmy+ 5×3 hang cleans + run down and back in between sets Xfit WOD; 20 total rds of; 5 front squats (135/95) 10 HRPU’s 5 power clean (135/95) 10 lunges P1 works while P2 hangs from pull up bar. Penalty is when partner drops before partner who’s working hasn’t finished. Immediately complete 5 […]

Warm up: Warmy+ 5×2 power cleans + 20 jumping jacks in between sets Xfit WOD: For Time (with a Partner) 200 Box Jump Overs (24/20 in) 150 Wall Balls (20/14 lb) 100 Ground-to-Overheads (95/65) 75 Bar Over Burpees 50 Pull-Ups Partition the work above any way Buy-In/Cash-Out: plank slide walk down and back (each) With […]

Warm up: Warmy+ Tabata, 3 rds of; Hang in L-sit from pull up bar Squat jumps Handstand push ups Step ups Xfit WOD: For Time 100 Kettlebell Swings (24/16 kg) 100 Sit-Ups 100 Air Squats 100 Push-Ups Pull up work 5×10