Warm up: Warmy+ Tabata, 3 rds. of; Plank Squat Run forward 20M, backwards 20M HRPU’s Xfit WOD; Teams of 3, 30 min AMRAP of; P1 and P3 at one end of the field while P2 stands at the opposite (width of field). 3,2,1…go P1 sprints to P2, P2 sprints to P3, P3 back to P1. […]

Warm up: Warmy+ 5×3 front squats + 5 burpees in between sets Xfit WOD: For time: 50 push ups 400-meter run 21 Thrusters (95/65) 800-meter run 21 Thrusters (95/65) 400-meter run 50 Power Cleans (95/65) Pull up work; 15,10,9,8,8

Warm Up: Warmy+ Take 5 minutes to warm up on today’s exercises Xfit WOD: AMRAP (with a Partner) in 30 minutes Station 1: From 0:00-10:00, Partner A performs: 23 Wall Ball Shots (20/14 lb) 53 Double-Unders (2:1 singles) Partner B performs AbMat Sit-Ups* Station 2: From 10:01-20:00, perform: 30 Alternating KB Snatches (53/35 lb) 14 […]

Warm up Warmy+ 3 rds of; Run to mid field, 10 burpees then backwards to baseline 7 400M repeats *rest the time it takes to complete your 400M Pull up work; 15,10,9,8,8

Warm up: Warmy+ 5,5,3,3,1 of deadlift to hang clean + 20 jumping jacks Xfit WOD: 21,18,15,12,9,6,3 of: SDHP’s (95/65) Plate push down and back (45×2/45) Front squat (115/75) Pull up work; 15,10,9,8,8