Warm Up: Warmy+ Tabata, 3 rds. of; Front Rack Position (barbell only) Lunges, Push Ups, KB Squat, Plank (shoulder taps) Xfit WOD: 10 Rounds, For Time of; 10 KB Lunges (53/35) – 10 Right and 10 Left Leg 10 SDHPs (95/65) 10 Box Jumps (28/24″) 10 K2E **after SDHPs and K2E, P1 farmer carries KB […]

Warm up: Warmy+ 4×4 GOH + 30 single skips Xfit WOD: 10 rounds for time of; 5 Thrusters (95/65) 10 KB Swings (53/35) 15 Weighted Abmat Sit Ups (wall ball) **every 2 minutes, partners complete 8 total burpees, P1 goes, P2 goes, P1 goes…etc. Pull Up Work; 10,9,8,7,6

Warm Up: Warmy+ 4×3 of; American KB swing > Push Ups > Wall Ball Clean > 20 Jumping Jacks Xfit WOD: **Whenever there’s a break on the plank, squat, or bar, partners switch. ** Pull Up Work; 10,10,8,8,6

Warm Up: Warmy+ 4×4 Deadlift + 5 Burpees + Run baseline to Baseline Xfit WOD: 10 Rounds for time of; 5 Deads (155/95) 7 Pull Ups 9 Front Squats (95/65) 11 Box Jumps (24″) Once both partners have completed each exercise, run 2 laps around the gym, holding 25# plate. Stretch Work After WOD: Couch […]

Warm Up: Warmy+ 4×4 Clusters + 25 Jumping Jacks Xfit WOD: For time; 2,3,4…12 of; Squat Cleans (95/65) HRPUs 12,11,10…2 of; Push Press (95/65) Back Squats (95/65) Pull Up Work; 10,9,9,8,7