Warm up: Warmy+ 5,4,3,2 of deads + 25 DU’s Xfit WOD: 100 wall balls (20/14) 75 box jumps (24″/20″) 50 KB Swing squat (53/35) 25 deads (225/135) Each partner completes all reps. Split reps up however you need to. Pull up work; 12,10,8,8,6

Warm up: Warmy+ 4×3 PC’s + 25 jumping jacks in between sets Xfit WOD: 12 minutes of; 12 Squat cleans (95/65) 12 push ups P2 follows P1 1 minute rest…then 10 minutes of; 10 power cleans (95/65) 10 burpees P1 starts on PC’s while P2 starts on burpees. Switch once each partner completes Rx’d rep […]

Warm up: Warmy+ 5,5,3,3,1 deads with 20 singles in between sets Xfit WOD: For Time (in teams of 2-3) 100 Wall Ball Shots (20/14 lb) 100 Pull-Ups 100 Sit-Ups 200 Air Squats 100 Push-Ups 100 cal rows 100 Kettlebell Swings (53/35 lb) One partner works at a time. Partition the work among partners as needed.

Warm up: Warmy+ Tabata, 3 rds of; Reverse lunges HSPU’s Squats jumps Strict press (barbell only) Xfit WOD: 2 rds, 20,15,10,5 of; P1 – wall balls, P2 plank hold, switch P1 push press (96/65), P2 hold bottom of squat, switch P1 front squats (95/65), P2 AMRAP of DU’s / single skips, switch P1 bent over […]

Warm up: Warmy+ 5,5,5,3,3 GTO + 20 single skips Xfit WOD: 7 Rounds For Time 15 Kettlebell Swings (1.5/1 pood) 15 Power Cleans (95/65 lb) 15 Box Jumps (24/20 in) 5/5 push / pull ups