Warm Up: Warmy+ Tabata, 3 rounds of; Squats, T2B, Lunges, American KB Swings Xfit WOD: For 30 minutes, E30sec partners complete the following; Lunges while holding the KB (53/35) – work for 30 seconds, for a total of 10 minutes KB Swings – work for 30 seconds, for a total of 10 minutes HRPUs – […]

Warm Up: Warmy+ 4×4 Power Cleans + 25 Single Skips Xfit WOD: For time, 21,18,15,15,18,21 of; Front Squats (95/65) Pull Ups (down the ladder), K2E (up the ladder) Push Press (95/65) Burpees (down the ladder), Burpees over partner (up the ladder) **Any time during the workout, accumulate 1.5 miles between you and your partner (out […]

Warm Up: Warmy+ Tabata, 3 rds of – Squats, Push Ups, Lunges, Wall Ball Cleans Xfit WOD: Pull Up Work: 10,8,6,8,6

Warm up: Warmy+ 4×4 Clusters + run baseline to baseline Xfit WOD: For Time, of; 10,9,8,7…1 of Thrusters (75/55) 1,2,3…10 Pull Ups 10,9,8…1 of Slam Balls 1,2,3…10 of Burpee (jump 6” above reach) **while one partner works and completes the 4 exercises above, P2 runs a 400 outside. Partners switch when each one has completed […]

Warm Up: Warmy+ Tabata, 3 rds of; step ups, American KB swings, squats, HSPUs Xfit WOD: For time (Partner – E30sec.) of; 13 rounds; 5 Deadlifts (135/75) 7 KB Swings (53/35) 9 Box Jumps (28/24”) 11 SDHPs (75/55) Pull Up Work; 10,8,6,4,10