Warm up: Warmy+ Tabata, 3 rounds; HSPU’s  Plank  Burpees Handstand hold Xfit WOD: In 15 minutes complete the following (ladder style – down then back up, repeating the set of 5 at bottom of ladder); 15 deadlifts, front squats and push press (95/65) 10 deads, FS and PP (115/75) 5 deads, FS and PP (135/95) […]

Warm Up: Warmy+ Take 5 minutes to warm up on today’s exercises Xfit WOD: In teams of 2 complete as many rounds as possible in 25:00 of: 30 Squats 30 Push-ups 30 Kettlebell Swings, (53/35) 30 Box Jumps, (24″/20″) 30 Back squats, (95/65) 30 Wall Balls, (20/14) 30 Power Cleans, (95/65) Suicide (run with your […]

Warm Up: Warmy+ 5,5,3,3 of power cleans – 10 minute cap Xfit WOD: Death by; burpees and box jumps (30″/24″) – 10 minutes P1 performs 1 burpee + 1 box jump then P2 goes. Round 2, P1 performs 2 burpees + 2 box jumps then P2 goes…etc. until time cap. Rest 2 minutes… 75 reps […]

Warm Up: Warmy+ 5×2 SDHP’s and front squats Xfit WOD: EMOM for first 10 mins. of; 7 SDHP’s (95/65) 5 Front squats (95/65) EMOM for second 10 mins. of; 5 SDHP’s 7 Front squats *Teams of two have 1 minute to complete their Rx’d rep count **In between rests; during first 10 minutes 10 DU’s […]

Warm Up: Warmy+ Deadlift 3×5 Xfit WOD: 50,40,30,20,10 of; Wall Ball (20/14) KB swing (53/35) 5 Deadlifts in between sets (185/115) Pull up work; 20,12,11,11,10