Warm up: Warmy+ Head outside (grab a bar for you and your partner) and perform the following; Run to mid line and back while partner performs 10 BW Squats, 7 strict should presses and 5 Good mornings. Switch and complete 3 rounds each. Xfit WOD: For time of; For Time 400 meter Run 50 Back […]

Warm up: Warmy+ Tabata, 3 rds. of; Sit ups Handstand hold Split squats (use bleacher) KB swings (light weight) Xfit WOD: For time; “The Chubb” 65 KB swings (53/35) 65 thrusters (Barbell only) 65 HRPU’s 65 lunges 65 box jump overs (20″) *one person working at a time, can split reps how you see fit. […]

Warm up: Warmy+ 3 rds, tabata style; Squats Push ups 1/2 suicide run Sit ups Xfit WOD: 5 rds of; Buy-in – 100 DU’s (2:1 singles) 10 deadlifts (185/115) 15 HSPU’s (modified, use bleacher) 20 Box jumps (24/20″) Cash out – 2 minute plank hold **at the top of each minute, 3 Burpees. ***each partner […]

Warm up: Warmy+ 3×3 back squat and push jerk + 20 DU’s Xfit WOD: 10 rds. for time of; 10 push press (95/65) 10 front squats (95/65) 50 (split between partners) pull ups 26 (split between partners) plate push (45×2, 45#) – baseline to baseline = 1 rep Pull up work: 5×10

Warm Up: Warmy+ 5×5 Deadlift + bear crawl to baseline, run backwards back to starting baseline. Xfit WOD: For Time (with a Partner) 50 Synchronized Wall Balls (20/14 in 9/10 ft) 30 Cleans (95/65 lb) 50 Synchronized Wall Balls 20 Cleans (135/95 lb) 50 Synchronized Wall Balls 10 Cleans (155/115 lb) **Time Cap: 15 minutes […]