Warm up: Warmy+ 4×3 Clusters + 20 jumping jacks Xfit WOD: On a 30-minute clock, every 3 minutes on the minute complete 3 barbell complex and 8 Gorilla Burpees for 10 rounds. Pull up work; 8,7,6,5,5

Warm up: Warmy+ 4 rds of – 3 power cleans, 2 front squats and 1 push press + 5 push ups after each set. Xfit WOD: For time, 10,9,8,7…1 of; Front squats (95/65) HRPU’s KB Swings (53/35) DU’s (or single skips 3:1) KB Squats (70/53) **P1 starts on the above exercises while P2 starts on […]

Warm up: Warmy+ Take 5 minutes and warm up on today’s exercises. Xfit WOD:

Warm up: Warmy+ 4×4 squat cleans + 20 jumping jacks Xfit WOD: Station 1 (10 minute time cap) 10 wall balls 10 box jumps (24”) Station 2 (10 minute time cap) 10 push ups 5 K2E Station 3 (10 minute time cap) 10 SDHP’s (95/65) 5 thrusters (95/65) Pull up work; 8,7,5,5,5

Warm Up: Warmy+ Tabata, 3 Rds. of: Decline push ups Squat Side plank hold Wall sit Xfit WOD: In teams of 2 – I GO U GO 60 Rounds For Time 1 Power Clean 2 Front Squats 3 Push Press 4 Burpee Over Bar Time Cap 30 minutes Pull Up Work 8,6,5,5,4