Warm-up Warmy+ Tabata, 3 rds of; Push press (barbell, 65#, 75#) Squats (BW, 25#, 35# plates) K2E Step-ups to bench Xfit WOD: Buy-in – 100 jumping jacks 10 rounds of; 5 pull-ups 7 push press (95/65) 10 front squats (95/65) Cash-out – 4 laps around the gym Couch stretch 2×1

Warm-up Warmy+ 4×4 deadlift + 30 single skips Xfit WOD: 25 minute AMRAP of; 10 deadlifts (135/95) 10 Box jumps (after last box jump rep, 1 lap around the gym – start second round once partner finishes their last box jump rep) **7 rounds, each partner Then… 10 Front squats (115/75) 10 Push-up (weighted, 10# […]

Warm Up: Warmy+ Tabata, 3 rds. of; Plank walk Wall sit K2E Squats Xfit WOD: On a running clock, perform 44 rounds of the prescribed work in the order written, as fast as possible. One partner works at a time while the other rests (“you go, I go” style). Partners may partition the work as […]

Warm up: Warmy+ Tabata; Bear crawl Side planks Push ups Wall ball cleans Xfit WOD: While P1 is running 1 mile, P2 is performing the following Wall balls KB Swings HRPUs AMRAP, sets of 10 reps each exercise working up to completing 600 TOTAL reps When P1 has finished their run, P2 is off running […]

Warm-up Warmy+ Tabata, 3 rounds of; Squats Push-ups Split squat Plank hold Xfit WOD: Station 1, 10 minutes of; AMRAP of Thrusters (95/65) **While P1 is completing thrusters, P2 completes 2 rounds of “Cindy” and then a switch occurs. Continue until the 10 minutes is up.** Rest for 1 minute, then… Station 2, 10 minutes […]