Warm up: Warmy+ 3 laps of; fartlek run Xfit WOD: 10 rds of; 20 BW Squats  10 HRPU’s 5 box jumps (30/24″) *partners work simultaneously on squats and HRPU’s, alternate on box jumps.  Pull up work; 5×10

Warm up: Warmy+ 3×3 front squat + shoulder press + 3 Push ups Xfit WOD: 400M run (while partner holds wall ball, switch half way) 15 thrusters (95/65) 15 frog jump burpees  200M run (while partner holds wall ball, switch half way) 12 thrusters (95/65) 12 frog jump burpees  400M run (while partner holds wall […]

Warm up: Warmy+ 3×3 power cleans + 5 burpees + 10 jumping jacks Xfit WOD: With a partner complete 7 Rounds of; 5 push press 5 front squats (115/75) 20 Wall Balls (20/14) 40 Double Unders (60 singles) *Partner 1 completes all 3 movements before partner 2 begins ** Solo option is 1:1 work to […]

Warm up Warmy+ 5,5,3,3 of squat snatch plus run down and back Xfit WOD: 50 wall ball squat cleans – partner holds barbell overhead (95/65).  25 box jumps (holding wall ball) Run a mile with partner  50 box jumps (holding wall ball) – partner holds barbell overhead (95/65).  25 wall ball squat clean  Pull up […]

Warm up: Warmy+ Xfit WOD: WOD #1; 21,15,9 of; Thrusters (95/65) HRPU’s Then; 18,12,6 Wall balls (20/14) DU’s Then  15,9,3 SDHP’s (95/65) Front squats (95/65) Pull up work; 4×10