Warm Up: Warmy+ Take 5 minutes and warm up on today’s exercises Xfit WOD: For Time (with a Partner) 76 Air Squats 76 Push Presses (95/65) 76 AbMat Sit-Ups 76 Wall Ball Shots (20/14 lb) 76 Burpees 76 Med Ball Twists (20/14 lb) 76 Push-Ups 76 Kettlebell Swings (53/35 lb) 76 Thrusters (95/65) 400 meter […]

Warm Up: Warmy+ 5×3 Thrusters + 20M bear crawl in between sets Xfit WOD: For time of; 21,18,15,12,9,6,3 – box jump over burpees (20″) 21,18,15,12,9,6,3 – Squat cleans (95/65) 400M run Pull up work; 10,8,6,8

Warm up: Warmy+ Tabata, 3 rds of; Squats Plank hold Walking lunges Inch worm walks Xfit WOD: AMRAP, 22 minutes of; **while P1 holds barbell (155/115), P2 completes the following triplet – switch. 15 KB snatches (53/35) 15 goblin squats (53/35) 15 wall balls (20/14) **at any time if the barbell is put down, both […]

Warm up: Warmy+ 5×3 Power clean + run to mid field then run backwards to starting point Xfit WOD: For time: 25 – Deadlifts (165/105), 25 HRPU’s, 25 Box jumps (24/20″) Then 200M run (partners run together) 20 – Deadlifts, 20 HRPU’s, 20 Box jumps Then 400M run (partners run together) 15 – Deadlifts, 15 […]

Warm up: Warmy+ 50 thrusters, every 10 reps, 3 burpees over, back over bar Xfit WOD; 3 rounds for time (w/partner) of; 50 squat cleans (95/65) 50 bent over barbell rows (75/45) 100 wall balls (20/14) Pull up work; 5×10