Warm Up: Warmy+ Tabata, 3 rds. of; Jumping jacks Squats Push ups Broad jumps Xfit WOD: 150 KB swings (53/35) 150 Goblin squats (53/35) **each partner will preform 150 swings and squats. Reps and exercises can be broken up how the team sees fit, however, each pause, the KB needs to be set down and […]

Warm up: Warmy+ 50 barbell only thrusters (break reps how you see fit) make sure to run one lap before, during or after you complete your thrusters. Xfit WOD: For time complete the following; 25,20,15,10,5 Hang cleans (95/65) 25,20,15,10,5 Back squats (95/65) **3,2,1…go P1 starts with hang cleans while P2 rest. Once P1 completes the […]

Warm up: Warmy+ 4×3 power cleans + run to mid field and back Xfit WOD: 10 Rds for time of; 10 HRPU’s 10 Squat cleans (95/65) Partner run down and back every even round. Pull of work; 8,8,7,6,5,5

Warm up: Warmy+ 3×4 of lungesters – left leg lunge, right leg lunge and 1 thruster repeat 3 more times per rd., 3 rds total Xfit WOD: AMRAP in 27 minutes Buy-In: 1 mile Run In the remaining time, AMRAP of: 7 Deadlifts (135/105 lb) 5 Lateral Bar Over Burpees 6 Wall Ball Shots (20/14) […]

Warm Up: Warmy+ Tabata, 3 rds of; HRPU’s Squat jumps Plank hold (on elbows) Jumping jacks Xfit WOD: For Time 100 Kettlebell Swings (53/35) 100 Sit-Ups 100 Air Squats 100 Push-Ups With a running clock, as fast as possible perform the prescribed work in the order written. Pull up work; 8,7,6,5,4