Warm up: Warmy+ Tabata, 3 rds of; Squats KB deadlifts Sit ups Hollow hold Xfit WOD: For Time Buy-In: 26 Burpees Then 6 Rounds of: 19 Kettlebell Swings (53/35 lb) 20 Push-Ups 19 Goblet Squats (53/35 lb) Buy-Out: 3 minutes and 49 seconds Forearm Plank Hold* *Perform a penalty for each break or rest from […]

Warm Up: Warmy+ 5×5 clusters + 25 jumping jacks Xfit WOD: Teams of 2 complete the following for time: 60 Cal row 60 Box jump overs (24/20) 60 Deadlifts (185/115) 60 Wall balls 60 Push ups 60 Wall balls 60 Deadlifts 60 Box jump overs 60 Cal row Pull up work; 3×10

Warm Up: Warmy+ 200M run + 5 burpees x3 Xfit WOD: 400M run x6 – P1 runs P2 rest, switch (3 400’s/partner) Then… 3 rounds for time of; 15 wall balls 15 KB swings 15 HRPU’s Pull up work; 10,8,7,8,7

Warm up: Warmy+ 4×3 push press + 20 yard bear crawl Xfit WOD: 10,9,8…1 – P1 completes thrusters ((95/65) 1,2,3…10 – P2 completes thrusters (95/65) 1,2,3…10 – P1 completes burpees over bar 10,9,8…1 – P2 completes burpees over bar 10,9,8…1 – P1 completes power snatches (75/55) 1,2,3…10 – P2 completes power snatches (75/55) **P1 completes […]

Warm Up: Warmy+ 5×3 of GTO + box step overs x10 (total) Xfit WOD: Partners start at South side of the field, 3,2,1…go – simultaneously they complete 13 push ups then run to mid field were the next exercise will be (24/20″ box jumps.) P1 will complete 13 jumps while P2 continues to run to […]