Warm up: Warmy+ 5,5,3,3,1,1 of squat cleans + 20 single skips in between sets Xfit WOD: 100 wall balls 100 power snatch (75/55) 100 KB Swings (53/35) While partner 1 works, teammate completes 50 DU’s (2:1 singles) then hangs from pull bar. Partner 1 who’s working needs to complete at least 50 reps of the […]

Warm up: Warmy+ 5×3 ground-to-overhead plus 20 jumping jacks in between sets Xfit WOD: 5 rounds for time of: 20 power cleans (95/65) 20 pull-ups 20 push-ups

We’ll miss you Aaron! Have fun living east of I-25 😜. Warm Up: Warmy+ Take 7 minutes warming up to your 5RM deadlift. Bear crawl to half court and back in between sets. Xfit WOD: A – as many partner Wall Balls as possible for 5 minutes. A – as heavy as possible 10 rep […]

Warm up: Warmy+ Tabata style, 3 rds of: Plank hold HRPU’s Step ups to bleacher Run down and back x2 Xfit WOD: For Time 54 Pull-Ups 54 Air Squats 54 Sit-Ups 54 Push-Ups

Warm Up: Warmy+ 5×3 ground to overhead. 30 Single skips in between sets Xfit WOD: Partner 1 performs 50,40,30,20,10 of; DU’s (3:1 singles) Sit Up’s 10 minute cap Partner 2 performs 21, 15, 9 of: Power snatch (95/65) Pull up’s 10 minute cap *once each partner completes their respective exercise and the 10 minute time […]