Warm Up: Warmy+ Front squats 5×10, start light and add weight. Xfit WOD: With a 3 minute running clock x 4 rounds: 20 Wallball shots, 20#(14#) to 10′ 20 Ab-mat sit-ups AMRAP Double unders Rest 2 minutes Pull Up Work: 19,12,11,10,10

Warm Up: Warmy+ Take 10 minutes and complete 3×3 clean and jerks. 10 squat jumps and 5 KB swings in between sets. Xfit WOD: 50,40,30,20,10 KB Swings (53/35) KB squats (53/35) EMOM the partner who isn’t working performs 3 clean and jerks (135/95) then starts rep sequence on exercise P1 stopped on. Pull up work; […]

Warm up: Warmy+ 2×3 (ea exercise) cleans, front squat and OHS Xfit WOD: 5 rounds (ea partner) for time of; P1 lunges (75/55 – front rack position) to P2 (white line to blue line). Drop weight sprint to opposite white line, complete 10 squats, 10 HRPU’s and 5 broad jumps then meet partner where they […]

Warm up: Warmy+ 25 jumping jack 10 squats  10 wall ball throws  25 jumping jacks Xfit WOD: Teams of 2 complete the following; 1 mile run (P1) While P2 completes; 50 wall ball cleans, 50 push ups, 50 sit ups  Once P1 & 2 have completed the run and exercises, perform a total of 50 […]

Warm Up: Warmy+ 5×5 landmine row (increase weight each rd) 5×6 plyometric push up’s Xfit WOD: 4 rounds starting a new round every 5 minutes; P1 – run 400M with a wall ball (20/14) P2 – 10 thrusters (95/65) and 10 HRPU’s Each person will complete both exercises in 5 minutes. If any time remains, […]