Warm up: Warmy+ Baseline to baseline x6 – push up to sprint 20 Step ups 10 burpees Xfit WOD: For Time (in a Team of Four) 200 Pull-Ups 300 Push-Ups 400 Sit-Ups 500 Air Squats In a team of four, two people may work at a time. Reps are cumulative for all team members. All reps […]

Warm up: Warmy+ 5×3 Hang snatch + 20 mountain climbers (10 each leg) Xfit WOD: EMOM (with a Partner) in 20 minutes 5 Thrusters (95/65 lb) 5 Burpees While partner hold planks This is an every minute on the minute (EMOM) workout where Partner A has one minute to finish the reps. Whatever time is […]

Warm up: Warmy+ 3×3 power cleans to push press + run down and back. Xfit WOD: 50,40,30,20,10 Front squats (95/65) Box jumps (24/20″) DU’s (2:1) **FS and Box jumps reps are split between partners, the DU’s are not. Pull up work: 5×10

Warm up: Warmy+ 1-10-1-20-1-30 of front squats + 20 jumping jacks Xfit WOD: Five 5-minute AMRAPs in 25 minutes From 0:00-5:00 16 calorie Row 16 Box Jumps (24/20 in) From 5:00-10:00 16 Thrusters (75/55) 16 Pull Ups From 10:00-15:00 16 Burpees 16 Power Snatches (75/55) From 15:00-20:00 16 Mountain Climbers 16 Kettlebell Swings (53/35 lb) […]

Warm Up: Warmy+ Take 5 minutes to warm up on today’s exercises. Xfit WOD: For Total Reps in 34 minutes Tabata Thrusters (95/65 lb) 1 minute Rest Tabata Pull-Ups 1 minute Rest Tabata Cleans (115/75 lb) 1 minute Rest Tabata Deadlifts (185/135 lb) 1 minute Rest Tabata Hand Release Push-Ups 1 minute Rest Tabata Kettlebell […]