Warm up: Warmy+ Tabata, 3rds of; Push ups Split squats Plank hold Mtn. climbers Xfit WOD: 200 Wall Balls 200 KB swings **while partner works, P2 runs court premier until there’s a switch. Pull up work; 6×5

Warm up: Warmy+ 4×3 Power snatch + 20 jumping jacks Xfit WOD: For time of; Buy-in 40 KB Swings (each) 10 rds of 10 burpee box jump overs (20”) 7 rds of 10 push press (95/65) 5 rds of 10 front squats (115/75) Cash out 40 KB Swings (each) Pull up work; 6×7

Warm up: Warmy+ Tabata, 3 rds of; Push ups Squats Bar hang Run down and back Xfit WOD; For time, 27,24,21,18,15,12,9,6,3 of; KB swings KB squats Wall ball Abmat sit ups Pull up work 8×5

Warm up: Warmy+ 4×4 power cleans + 20 jumping jacks Xfit WOD: AMRAP (with a Partner) in 27 minutes of; Buy In: 20 burpee to pull up (each) Then: Partner A completes 1 round of: 15 wall balls 10 Burpees 5 Ground-to-Overheads (95/65 lb) While Partner B performs: Max KB Swings (53/35) Partners rotate each […]

Warm up: Warmy+ 5×5 (each leg) pistol work + 100 total KB swings (split however you want each rd.) Xfit WOD: For time, 10 rds. of; 10 squat cleans (95/65) 10 box jumps (30/24”) P1 plate push, P2 plate push back Pull up work; 6×6