Warm Up: Warmy+ Tabata, 3 rds. of; Bar only back squats, HRPUs, Wall Ball Cleans, Plank taps Xfit WOD: Station #1, 10 rounds of; 10 Wall Balls (20/14) 5 Burpees **P1 completes 10 WBs while P2 completes 5 burpees. Once both partners have finished the Rx’d rep, switch. Each partner completes 100 WBs and 50 […]

Warm Up: Warmy+ Tabata, 3 rds. of Squats, HRPUs, KB Deadlifts, Bear Crawl (baseline to half court) Xfir WOD: For time of; For Time Buy-In: 26 Total Leap Frog Burpees Then 6 Rounds of: 19 Kettlebell Swings (53/35 lb) 20 Push-Ups 19 Goblet Squats (53/35 lb) Buy-Out: 3 minutes and 49 seconds Forearm Plank Hold* […]

Warm Up: Warmy+ 4×4 Thrusters + run baseline to baseline Xfit WOD: Pull up work: 10,9,8,7,6

Warm Up: Warmy+ 4×4 Deadlift + 25 Jumping Jacks Xfit WOD: For time of; Station #1: 15,14,13…1 of Wall Ball Cleans (20/14) 1,2,3…15 of Burpees Station #2: 10,9,8…1 of Deadlift (135/95) 1,2,3…10 of Pull Ups **Partners work at the same time. P1 starts on wall balls cleans, while P2 starts on burpees. Once both partners […]

Warm Up: Warmy+ Tabata, 3 rds. of; Squats, HRPUs, Split Squats, Hang Clean (65/45) Xfit WOD: Couch stretch 2×2, 3 minute bottom position hold.