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

Warm Up: Warmy+ Tabata, 3 rds. of; Med ball cleans Plank Step ups HRPU’s Xfit WOD: WOD #1 150 Sit up’s AMRAP of; 5 pull up’s 10 push up’s 15 air squats **P2 AMRAP’s pull up’s, push up’s and squats in the time it take P1 to complete 150 sit up’s. Once P1 finishes the […]

Warm up: Warmy+ 3×3 front squat to press. 25 DU’s in between sets. Xfit WOD: 800-m run 30 HSPUs (feet on bench) 20 thrusters (105/85) 30 box jump-overs (24-20″) 30 power cleans (125/105) 30 box jump-overs 20 thrusters 30 HSPUs 800-m run Pull up work; 15,10,9,8,8