Warm up: Warmy+ 5×5 Thrusters + 25 jumping jacks Xfit WOD: For Time Buy-In: 100 Air Squats 50-40-30-20-10 Reps Box Jumps (24/20”) Wall Ball Shots (20/14) Push press (75/55) Plate push, down (P1) back (P2) All of the above with a Weight Vest (20/14) Pull up work; 3×12

Warm up: Warmy+ Tabata, 3 rds of; Split squat Plank hold Mtn climbers Hollow hold Xfit WOD; For time, 3 rds., 21,15,9 of; KB swings (53/35) HRPU’s KB squats (53/35) Pull up work; 4×10

Warm up: Warmy+ 5 rds of; 10 squats, 5 HRPU’s and 3 pull ups. In between sets, run baseline then run backwards back to baseline. Xfit WOD: For Time (with a Partner) 4 laps around the gym (while holding wall ball) 80 Wall Ball Shots (20/14 lb) 80 Power Snatches (75/55 lb, alternate every 5 […]

Warm up: Warmy+ 4×3 clusters + run down and back Xfit WOD: For time, 25,20,15,10,5 of; Wall ball sit ups (20/14) Squat cleans (75/55) + add 10 lbs next rounds KB swings (53/35) Hang cleans (75/55) + add 10 lbs next rounds Pull up work; 6×6

Warm up: Warmy+ 5×5 squat cleans + 25 jumping jacks Xfit WOD: 5 Rounds For Total Reps in 29 minutes 1 minute Wall Ball Shots (20/14 lb) 1 minute Sumo Deadlift High-Pulls (75/55 lb) 1 minute Box Jumps (20 in) 1 minute Push Press (75/55 lb) 1 minute DU’s 1 minute Rest Pull up work; […]