Warm up: Warmy+ 4×5 push press + 20m bear crawl Xfit WOD For Time (with a Partner) Buy-In: 400 meter Barbell Carry (switch as needed) Directly into: 150 KB Swings (53/35) 200 Ruck Sit-Ups 200 Ruck Lunges (20/10) 150 Push press (75/55) Buy-Out: 200 meter Barbell Carry (switch as needed) With a running clock, as […]

Warm up: Warmy+ 3×3 power cleans + front squats + 25 jumping jacks in between sets. Xfit WOD; 1 rd of; 18 squat cleans (95/65) 18 weighted Box jumps (24/20 – wear weighted vest) 18 deadlifts (135/75) Both partners need to complete all reps before running a 800M together while wearing weighted vest. 2 rds […]

Warm up; Warmy+ 200M run then 5,4,3,2,1 of burpees and 10,8,6,4,2 jumping lunges (1 rep left, 1 rep right = 1 total rep) Xfit WOD: For Time 60 Hand Release Push-Ups 1 mile Run 60 Wall balls Wear a Weight Vest (20/10 lb)

Warm up: Warmy* 4×3 squat cleans + 25 jumping jacks in between sets Xfit WOD: For time with partner; 100 box jumps (20/24”) 75 wall ball cleans (20/14) 50 power snatch (75/55) 25 front squats (115/75) Cash out; Strip all weight off bars and complete a lap while running with the weight. **each partner complete […]

Warm up Warmy+ 5×3 KB snatch + 20 yard bear crawl in between sets Xfit WOD For Time Buy-In: 20 HRPU’s Then 5 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 […]