Warm up: Warmy+ 4×4 Clusters + 25 single skips Xfit WOD:

Warm Up: Warmy+ Take 5 minutes and warm up on today’s exercises Xfit WOD: Couch stretch 2×1, then a 3-minute bottom hold squat.

Warm Up: Warmy+ Tabata, 3 rds of – Squat, Push Up, Broad Jump, Sit Ups Xfit WOD: For time of; Down the ladder, 27,24,21 – Wall Balls Burpee to 45# plate Weighted Sit Ups (25# plate) Up the ladder, 21,24,27 – Wall Ball Cleans HRPUs (15# plate on partner’s back) Plate Push (its own rep […]

Warm Up: Warmy+ 4×4 Thrusters + 25 Single Skips Xfit WOD: With a running clock, complete the following; 30 KB Swings (53/335) 30 Push Press (75/55) 30 Front Squats (75/55) **round 2, drop reps to 25, and add 5-10#’s of weight, round 3, drop reps to 20, and add 5-10#’s weight, round 4, drop reps […]

Warm up: Warmy+ Tabata, 3 rds of – squats, plank (shoulder taps), split squats and KB swings (American) Xfit WOD: Station #1: AMRAP of: KB Swings (53/35) **one partner holds plank, at failure, switch Time Cap 12 minutes Station #2: Wall Balls (20/14) **one partner hangs from the bar, at failure, switch Time Cap 12 […]