Warm up: Warmy+ 3×3 – PC, FS and PP Xfit WOD: 10,9,8,7,6,5,4,3,2,1 of; **Power clean, front squat, push press (95/65) plus… 10 ab mat sit ups 20 DU’s (3:1 singles) …each round  **Each set must be completed before a switch is made. Once P1 has completed the Rx’d rep count, he/she can immediately start sit […]

Warm up: Warmy+ Tabata, 3 rounds of; Step ups Handstand hold Broad jumps Push ups Xfit WOD: 50-40-30-20-10 reps: wall-balls (20/14) Kettle bell swings (53/35) Pull up work; 5×10

Warm Up: Warmy+ 5×3 power cleans 5 burpees between sets.  Xfit WOD: 40 Rounds for time: 5 Wall balls, (20/14) 3 Deadlifts (185/135) 1 Wall walk *One partner works at a time, completing one full round before switching. Pull up work; 5×10

Warm up: Warmy+ 100 (TOTAL) lunges – partners lunge at same time.  One partner holds plate overhead (25/10#). Make sure each partner completes an even rep count with and without weight.  6 minute time cap, rest 2 minutes…then Xfit WOD: 10 rounds, :30 on :30 rest of; Thrusters (75/55) Burpees Between rounds 1-3 determine your […]

Warm up: Warmy+ 5×3 push press 25 jumping jacks in between sets Xfit WOD: “Fight Gone Bad!” 5 rounds of: Wall-ball, (20/14) SDHP (75/55) Box Jump (20″) Push-press (75/55) DU’s (or singles) In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is […]