Warm Up: Warmy+ 4×3 Deads + bear crawl to mid court Xfit WOD: 8 Rounds for Time 8 Push-Ups 8 Sit-Ups 8 Air Squats 8 Pull-Ups 8 Deadlifts (95/65 lb) 8 Hang Power Cleans (95/65 lb) 8 Shoulder-to-Overheads (95/65 lb) 8 calorie Row

Warm up: Warmy+ Tabata, 3 rds of: Step ups Plank hold Squats Wheelbarrow walks Xfit WOD; 5 Rounds For Time 22 Kettlebell Swings (53/35) 22 Box Jumps (24/20 in) 22 Burpees 22 Wall Ball Shots (20/14) **P1 starts and completes swings and jumps while P2 completes burpees and wall balls. Once each partner has finished […]

Warm up: Warmy+ 4×4 power cleans + 25 jumping jacks Xfit WOD: 3 Power cleans (115/75) 6 K2E 9 HRPS’s 12 squats **5 rounds, 4 minutes each with 1 minute rest. Pull up work; 5,7,9,11

Warm up: Warmy+ 3×5 of back squats + 25 single skips Xfit WOD; 21,18,15,12,9,6,3 of; Front squats (115/75) Push ups Box jumps (24/20”) DU’s Pull up work; 7×3

Warm up: Warmy+ Tabata, 3 rds of; Split squats Push ups Air squats HSPU’s Xfit WOD: 50,40,30,20,10 of; Wall balls (20/14) KB swings (53/35) Plate push (P1 down, P2 back) Pull up work; 5×8