Warm Up: Warmy+ 10 reps of each movement 50 DU’s (or 150 singles) Xfit WOD: Tabata Fight Gone Bad Tabata Wall Ball, 20/14 Tabata Sumo Deadlift High Pull, 75/55 Tabata Box Jump, 20″ Tabata Push Press, 75/55 Tabata Row (calories) Pull up work: 3×10

Warm Up: Warmy+ 100 single skips + 50 right and left leg skips. 3-3-3 of wide grip deadlift then into hang snatch – last set use Rx’d WOD weight. Xfit WOD: 12-9-6-3 reps, for time of: Power Snatch, 95/65 Burpee One athlete at a time (must finish the WOD before P2 goes) Extra credit – […]

Warm Up: Warmy+ 5×3 Power Cleans 5 KB swings/set of cleans 3 burpees/set of cleans Xfit WOD: 7 rounds for time of: 15 Kettlebell Swings, 53/35 15 Power Cleans, 95/65 15 Box Jumps, 24/20″ Pull up work; 3×10

Warm Up: Warmy+ Tabata, 3 rounds of; Squats Hollow hold Shoulder press (barbell only) Run forward to baseline, run backwards to baseline Xfit WOD: 21-18-15-12-9-6-3 reps, for time of: Front squat, 95/65 lbs Double Under (3:1 singles) Push press (95/65) *lunge/plank partner challenge in between rounds *P1 begins lunging with 45#/25# plate overhead while P2 […]

Warm Up: Warmy+ 3×5 deads (about 65-70% of 5RM) 7 burpees between set Xfit WOD: Complete as many rounds as possible in 15 mins of: 9 Deadlifts, 155/100 lbs 12 Hand Release Push-ups 15 Box Jumps, 24/20 in Pull up work; 5×10