Warm Up: Warmy+ 4×4 deadlift + 40 single skips Xfit WOD: Pull up work; 18,12,10,10,10

Warm Up: Warmy+ 4×4 Clusters + 25 jumping jacks Xfit WOD: **P1 starts and completes AMRAP w/in the minute. If P1 completes the 21 reps before the minute is up they rest then P2 starts at the top of the minute and attempts to complete 21 reps. As time goes along all reps won’t be […]

Warm Up: Warmy+ 4×3, each set complete; hang cleans and front squats + 50 single skips Xfit WOD: 25 minute AMRAP of; 15 KB Swings (53/35), partner holding plank 10 HRPU’s, partner holding bottom position squat 15 Front squats (95/65), partner completes 20 DU’s (3:1 singles) 10 Box jumps (24/20′), partner plate push to half […]

Warm up: Warmy+ 3×10 wall balls+ suicide run Xfit WOD: For time, 50,40,30,20,10 of; Wall ball cleans (20/14) 25,20,15,10,5 of; Push press (75,85,95,105,115), (45,55,65,75,85) 21,15,9,3 of; Push ups Pull up work; 18,12,10,10,10

Warm up: Warmy+ 4×4 Thrusters + 25 jumping Jacks Xfit WOD: For time, of; 25,20,15,10 Synchronized Wall balls (20/14) 25,20,15,10 Leap frog burpee **Lunges (weighted) 65/45, 75/55, 95/65 & 115/75 20,15,10,5 Pull ups (while partner holds from bar) **first set of lunges, P1 goes baseline then P2 brings bar back to baseline. Round 2, weight […]