Warm Up: Warmy+ 2 rounds of – 10 HRPUs, jump to 10 KB squats to 10 K2E to 10 KB swings Xfit WOD: AMRAP in 22 minutes of; 15 KB Swings (53/35) 15 Wall Balls 15 KB Squats 15 HRPUs Pull up work; 8,8,7,6,5

Warm up: Warmy+ Tabata, 3 rds. of; Squats Push Up Side jumps Plank (L & R shoulder taps) Xfit WOD; This is an every minute on the minute (EMOM) workout where Partner A has one minute to finish the reps. Whatever time is left in the minute is rest time. While Partner A completes the […]

Warm up; Warmy+ 4×4 Trusters + 5 burpees Xfit WOD: Station #1, 10 minutes of; Squat Clean (95/65) Station #2, 10 minutes of; Push Press (95/65) Station #3, 10 minutes of; Push Ups (make sure to count total reps as well as make station 3 your last station.) **work for 30 seconds, rest for 30 […]

**I’m out of town** Warm up Warmy+ 4×4 deadlifts + 25 single skips Xfit WOD: For time, 5 rounds of; 10 Deadlifts (155/95) 10 Push Press (95/65) 10 Pull Ups 10 Back Squats (95/65) Cash out; Sprint down and back x2 on field

Warm up: Warmy+ Xfit WOD:Partner WODSwitch as needed. One partner works while the other runs. **P1 works, P2 runs 400m lap (1-800m lap). Divide reps however you want but each athlete completes each Rx’d rep count** Pull-up work:7, 6, 6, 5, 5