Warm Up: Warmy+ Take 6 minutes to warm up on today’s exercises. Xfit WOD: 50,40,30,20,10 of; Double under’s (3:1 singles) Abmat sit ups P1 starts DU’s, once completed P1 moves to sit up’s and P2 starts DU’s. Continue this sequence until P2 finishes 10 sit ups. Then… 100 (TOTAL) wall balls 100 (TOTAL) calorie rows […]

Warm Up: Warmy+ 5,5,3,3,3 of clusters (squat clean + thrusters) 3 burpee box jump overs between sets Xfit WOD: 5 rounds for time of; 20 Thrusters (75/55) 20 Box jumps (24/20) 20 Lunges (front rack position) knee lightly touches the ground **switch with partner every 10 reps. Pull up work; 4×10

Warm Up: Warmy+ EMOM for 6 minutes of; 6 Front squats (bar only,75,95,115,135/bar only, 65,75,85,95,105) Xfit WOD: 5 rounds of; 400M run (relay with partner) 20 Wall ball squat cleans (20/14) 20 HRPU’s (every 5th rep, jump over ball) **P1 runs 400M then tags P2, once P2 completes their 400M, P1 starts with wall ball […]

Warm Up: Warmy+ 3×3 Power cleans + 10 lunges (5/leg) + 10 jumping jacks Xfit WOD: For time of; 150 Wall balls (20/14), each **EMOM the partner who finished wall balls performs 5 deadlifts (185/115). Once completed, P2 can begin wall ballin’ Extra credit – if both partner complete 150 wall balls in 16 minutes […]

Warm Up: Warmy+ 3 rds, tabata style of; squats plank step ups KB snatch (light weight) Xfit WOD: For time, 10 rds. of; 10 KB swings (53/35) 10 Box jumps (24″/20″) 10 KB squats (53/35) **only one athlete working at a time** Pull up work: 4×10