Warm up: Warmy+ 4×4 Power Cleans + 25 jumping jacks Xfit WOD: Station 1, each partner completes 75 reps of; Deadlifts (110/75), P2 holds plank while P1 performs deadlifts. Switch when P stops holding plank. Once both partners have completed the Rx’d rep count for dead’s, perform the following; HRPU’s while P holds deadlift weight […]

Warm Up: Warmy+ Tabata, 3 rds of; Squats HRPU’s Split Squats Plank Hold Xfit WOD: 12 (+ 1 bonus rd of 3 reps at each exercise) rounds of; 3 Burpee over bar 5 Squat Cleans (95/65) 7 Pull Ups 9 Wall Balls (20/14) Partner 2 follows P1 Couch Stretch 2×1 + 3 minute bottom position […]

Warm Up: Warmy+ 4×4 Hang Cleans to Push Press + 25 jumping jacks Xfit WOD: Partners exercise for 30 minutes performing the following: 12 Box Jump Overs (24/20″) 6 Shuttle Runs (half court and back = 2) Complex, 3 Deadlifts (135/95#), 6 Front Squats (110/75), 9 Power Cleans (95/65) **P1 starts and completes box jumps, […]

Warm up: Warmy+ Tabata, 3 rds of; Squats HRPUs High Knees Bear Crawl Xfit WOD: For time; 10,9,8,7…1 of Wall Ball Cleans (20/14) KB Swings (53/35) 1,2,3…10 of Pull Ups Push Press (95/65) 6 total laps, alternating with your partner walking around gym while holding 35/25# plates. If plates fall, 3 burpees to plate then […]

Warm up: Warmy+ Tabata, 3 rds of; Navy Seal Burpees Wall Sit Wall Ball Cleans Plank Shoulder Taps Xfit WOD: 5 Rounds for Time: 30 Wall Balls (20/14) 25 Slam Balls 20 SDHP (95/65) 15 K2E 10 Navy Seal Burpees 5 Squat Cleans (95/65) Pull Up Work; 5×7