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, […]

Warm up: Warmy+ 5×3 power cleans + 25 Jumping jacks in between sets. Xfit WOD: Teams of 2, AMRAP in 24 minutes of; 10 deads (185/135) 10 HRPU’s 10 KB snatch 5 each arm (53/35) 400M Run **while P1 completes as many rds/reps as possible, P2 goes for a run. Once back from the run […]

Warm up: Warmy+ 5×3 push press + run down to baseline then back to baseline running backwards. Xfit WOD: 6 Rounds for Time 9 Burpees 9 Box Jumps (24/20 in) 9 Pull-Ups 9 Thrusters (115/75) 9 Toes-to-Bar

Warm up: Warmy+ 3×3 front squat + 20 jumping jacks in between sets. Xfit WOD: AMRAP In 10 minutes of; 30 squat cleans (95/65) 30 burpees *split reps between your partner, one athlete working at a time 1 minute rest then… AMRAP In 10 minutes of; Partner wall ball (20/14) *goal is to not stop […]

Warm up: Warmy+ Tabata, 3 rds of; Bear crawl baseline-half court-baseline Squats DU’s Step ups Xfit WOD: Teams of 2, AMRAP within 35 minutes of: 40 wall ball sit ups 40 HRPU’s 40 wall balls 40 power snatch (95/65) In between exercises, P1 pushes plate down P2 back to baseline 45×2/45. Reps are split. Pull […]