Warm Up: Warmy+ Tabata – 3 rounds of; Jump rope (singles or doubles) Plank Lunge (in place – step back) AbMat Sit-up Xfit WOD: Team of 4 for time: 400 Total power snatches first 50, hang snatches last 50 (75/55) 400 Total in place reverse lunges, first 50, walking lunges last 50 (w/BB in front […]

Warm up: Warmy+ 3×5 power cleans (on last rep perform 1 front squat) 10 minute cap Xfit WOD: 4 TOTAL rounds – 1 round of (each partner completes 1 full round); 12 deadlifts (115/75) 9 Front squats 6 Push press 4 rounds of (split between partners, perform simultaneously); 15 Squats 10 push up’s 5 pull […]

Warm Up: Warmy+ Spend 5 minutes warming up on today’s exercises. Xfit WOD: For Time: 50 Box jump (24″/20″) 25 Pull-ups (can sub using band) 50 Kettlebell swings (53/35) 50 Walking Lunge steps (25 per leg) 50 Bent over barbell rows (65/45) 50 Single arm dumbell push press (35/20) 50 Single arm kettlebell deadlifts (53/35) […]

Warm up: Warmy+ 3 rounds Tabata of; Plank hold Step ups Squats  HRPU’s Xfit WOD: As many reps as possible in 14 minutes of; 5 hang cleans, front squats, push press, back squats and push press…switch on the minute.  (95/65) 2 minute rest….then Keep track of your reps, your team’s total needs to be subtracted […]

Warm Up: Warmy+ 3×5 C&J (light to moderate weight) 25 DU’s in between sets Xfit WOD: Round 1 – 21,15,9,3 of; Thrusters (95/65) DU’s (3:1 singles) Slam balls (AHAP) Round 2 – 18,12,6 of; Front squats (115/75) Line to line sprints (each line counts as a rep) Wall balls (20/14) Round 3 – 15,9,3 of; […]