Warm up Warmy+ 3×4 push press + 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 Row (calories) 1 minute Rest Pull up […]

Warm up: Warmy+ Tabata, 3 rds of; Split squats HRPU’s Wall ball cleans Handstand hold Xfit WOD; For time of; 100 wall balls 100 KB swings 100 goblin squats 100 sit ups Pull up work 5×5 strict with 5 second release.

Warm up: Warmy+ 5×5 push press + 20 single skips Xfit WOD: For time of; Buy-in 200 DU’s (total) then…25,20,15,10,5 of; Power cleans (105) Box Jumps (28″) Pull-ups Push-ups **one athlete works at a time.

Warm up: Warmy+ 4×3 squat cleans + 5 HRPU’s in between sets. Xfit WOD: AMRAP in 21 minutes of: P1 & P2 plank walk to half count, they then complete 1 front squat (each at 135#) and 3 burpees over bar (each / bar set up is 95#) Begin plank walk to baseline (pick up […]

Warm up: Warmy+ 4×3 complex of PC to PP to FS + 20 jumping jacks. For time; 5 rds, 10 reps at each exercise of: Thrusters (105) Box jumps (28”) KB swings (53) Cash out 800 TOTAL wall balls between the group. **teams of 2 start at thrusters and complete Rx’d exercise and rep scheme. […]