Warm Up: Warmy+ 4×4 (2x hang clean & 2x front squat) + 20 single skips Xfit WOD: WOD #1 – AMRAP in 10 minutes of; 1×5 Thrusters (95/65) 1×5 Burpees **While P1 works, P2 hangs from pull up bar. Switch positions once Rx’d rep and set counts have been completed. Rest 1 minute…then WOD #2 […]

Warm up: Warmy+ Tabata 3 rds of; Wall ball cleans Sit ups Handstand hold K2E Xfit WOD: 5 rounds: 400 meter run, 30 box jumps (20/24) 30 wall-ball shots (20/14) Pull up work 15,10,9,8,8

Warm up: Warmy+ Tabata, 3 rds of; Step ups Hang from pull up bar Squats Push ups Xfit WOD; 5 Rounds for Time 18 Kettlebell Swings (53/35) 13 Burpees 23 Wall Ball Shots (20/14) Pull up work; 5×10

Warm up: Warmy+ 1x1x1 @4 rds of dead to hang clean to push press. Run to mid field then back, running backwards Xfit WOD: 0:00–10:00: 1600 Run 5 laps around field Max reps in time remaining, Clean & Jerk (135/95) 10:00–13:00: Rest 13:00–20:00 800 Run Max reps in time remaining, Power Snatch (115/75) 20:00-23:00: Rest […]

Warm up: Warmy+ 5,5,3,3,1 deadlifts + 25 DU’s in between sets. Xfit WOD: Station 1; 3 pull ups 7 push ups 10 squats Station 2; 10 wall balls 5 deadlifts (225/135) Station 3; 20 DU’s (2:1 singles) 10 KB Swings (53/35) 5 slam balls (AHAP) **teams of 3, each athlete starts at a station. 3,2,1…go, […]