Warm up: Warmy+ Tabata, 3 rds of; Split squats Push ups Wall sit Wall ball cleans Xfit WOD: Buy-in; 50 DU’s (3:1 singles) Station 1: 10,9,8…1 of front squats (115/75) 1,2,3…10 of burpees **P1 starts on FS, while P2 starts on burpees. Athletes switch once both have completed the Rx’d rep count. P1 goes to […]

Warm Up: Warmy+ Tabata, 3 round of; Plank Run down and back Wall ball cleans HRPU’s Xfit WOD: For time: 150 Wall balls 150 Box jumps (20/24”) 150 KB Swings (53/35) 150 burpees **split reps Pull up work; 10,7,6,6,5

Warm up: Warmy+ 4×5 Hang Cleans + 20 single skips Xfit WOD: 5 rounds for time of; 10 Push Ups 10 Power Cleans (95/65) 10 Front Squats (95/65) 10 Push Press (95/65) 10 Sit Ups **wear weighted vest Pull Up Work; 10,7,6,6,5

Warm Up: Warmy+ 3×5 Deads + 25 jumping jacks Xfit WOD: 100 KB Swings (53/35) 50 deadlifts (115/75) 100 Box Jumps (24/20”) 50 HRPU’s Pull up work; 5×8

Warm up: Warmy+ Tabata, 3 rds of; Lunges Plank hold Run baseline to baseline Push ups Xfit WOD: For time, of; Station #1: 150 Wall Ball Cleans (20/14) Station #2: 6 Total Rounds of; **10 Front Squats (95/65)/ 7 burpees to 45# plate **once P1 completes FS, walk weight down to opposite baseline. When P2 […]