Warm up: Warmy+ 3×3 deads, make sure the weight you and your partner pick during the WOD, you’re able to do 10 unbroken reps. 20 jumping jacks in between sets. Xfit WOD: With a partner, complete as many rounds as possible in 26 minutes of: 6 deadlifts, each 9 bar-facing burpees, synchronized 9 pull-ups, each […]

Warm up Warmy+ 3×15 secs of work 30 secs recover of: Plank slide Hang from pull up bar Step ups Modified handstand push ups Xfit WOD; With a Running Clock in 24 minutes Tabata Row Tabata Air Squats Tabata Pull-Ups Tabata Push-Ups Tabata Sit-Ups 1 minute Rest between each Tabata Perform a Tabata (eight rounds […]

Warm up: Warmy+ 5×3 squat cleans + 20 single skips Xfit WOD: 21,15,9,9,15,21 of; Wall balls Burpees (leap frog) Power snatch (75/55) DU’s (3:1 single skips) *one athlete working at a time except on burpees. Pull up work; 5×10

Warm up Warmy+ 3×3 hang clean to push press. 20 jumping jacks in between sets. Xfit WOD: 5 rounds: 5 power cleans @135/95LBS, 10 front squats @135/95LBS, 5 jerks @135/95LBS, 10 pull-ups Bear crawl to baseline and back Pull of work 5×5 strict

Warm up Warmy+ Tabata 3 rds of Squat Plank Step ups Handstand hold Xfit WOD 25,24, 24…down to 1 of KB Swings (53/35) 1,2,3…up to 25 of KB squats (53/35) Partners start at kb Swings, P1 completes 25, P2 24 and so on. Mix in kb squats but starting at lower rep count. For example, […]