Warm Up: Warmy+ 4×4 GtOH + 5 step ups + 5 push ups Xfit WOD: 5,6,7…15, for time of; Station #1; Burpee > Box Jump (24”) **partner who’s not preforming the exercise, single skips until P finishes the Rx’d rep count.** Station #2; Front Squat (95/65) > Weighted Sit Ups (25# plate) **partner who’s not […]

Warm up: Warmy+ 4×4 Front squats + run baseline to baseline Xfit WOD: 50, Wall balls, HRPUs 25, Thrusters (75/55) 40, Wall balls, HRPUs 20 Clusters (75/55) 30, Wall balls, HRPUs 15 Thrusters 20, Wall balls, HRPUs 10 Clusters 10, Wall balls, HRPUs 5 Thrusters Pull up work; 10,9,9,8,8

Warm Up: Warmy+ Tabata, 3 rds of; Squats Bar hang Lunges American KB swings Xfit WOD: 1,2,3…10,10,9,8…1 for time of; Pull Ups KB swings 53/35 Squats KB Squats Weighted Sit Ups **Perform the above exercises 1 up to 10** K2E **Perform the above exercises 10 down to 1** Couch Stretch 2×1 + 3 min bottom […]

Warm Up: Warmy+ Tabata, 3 rds of: K2E Squat with barbell Push Ups Deadlift (95/65) Xfit WOD: Rep count at each exercise, 25,20,15,10,5 (each partner) for time of; Wall Balls Deadlift (115/65) HRPUs Box Jumps (24″) During the set of four exercises, partners complete a total of 4 laps around the gym (or 2 laps […]

Warm Up: Warmy+ 4×4 Clusters + 25 single skips Xfit WOD: 25,20,15,10,5 for time of; Station #1: Lunges (75/55) Push Press (75/55) Station #2: Thrusters (75/55) Weighted Sit Ups (25# plate) Cash out: 50 (split) Leap Frog Burpees + 100 DUs (3:1 Single Skips) Pull Up Work: 10,9,9,8,8