Warm up Warmy+ Tabata, 3 rds of; Plank KB deadlift Squats Hang from pull up bar Xfit WOD: AMRAP (with a Partner) in 23 minutes Buy In: AHAP KB farmer walk around gym (each) Then, in time remaining: Partner A completes 1 round of: 15 Kettlebell Swings (53/35 lb) 10 Box jumps (20/24”) 5 Ground-to-Overheads […]

Warm up; Warmy+ 3×5 squat cleans + 20 single skips Xfit WOD: For Time (with a Partner) Buy-In (share): 60 T2B Then, 22 rounds of (share): 5 Handstand Push-Ups (can be modified using bench) 27 Double-Unders (3:1 singles) 3 front squats (135/95) Cash-Out (together): 24 burpee leap frogs jumps In a “you go, I go” […]

Warm up: Warmy+ 3 bear complex sets + 20 jumping jacks Xfit WOD: 30 secs Intervals @0:00 complete 12 Deadlifts (115/75) @0:30 complete 9 Hang Power Cleans (115/75) @1:00 complete 6 Shoulder to Overhead (115/75) repeat for 10 rds – Pull up work; 12,10,8,8,6

Happy V Day! Warm up: Warmy+ Take 5 minutes and warm up on today’s exercises. Xfit WOD: For Time (with a Partner) 80 pull ups 80 Wall Ball cleans (20/14) 80 ball slams 80 Sit-Ups 80 Burpees 80 Sumo Deadlift high pulls (75/55) 80 Hand Release Push-Ups 80 Plate Overhead Lunges (25/10) 80 Ring Rows […]

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