Happy April! Warm Up: Warmy+ Tabata, 3 rds of – Lunges, HRPU’s, Step Ups, and American KB Swings Xfit WOD: For time, of; 50 Box Jumps Overs (24/20″) 50 KB Swings (53/35) 50 Box Jump Step Ups (holding KB, drop height to 20″) 50 KB Squats 50 Burpee Box Jumps (20″) 50 KB Snatches **One […]

Warm Up: Warmy+ 4×4 Front Squats + run baseline to baseline Xfit WOD: 3 Squat Cleans (95/65) 6 Pull Ups 9 Weighted Sit Ups **the partner who’s not working the exercises will run. He/she completes 200M then 400M, 600M, 800M, 600M, 400M and 200M Couch Stretch 2×2

Warm Up: Warmy+ Tabata, 3 rounds of; Squats, T2B, Lunges, American KB Swings Xfit WOD: For 30 minutes, E30sec partners complete the following; Lunges while holding the KB (53/35) – work for 30 seconds, for a total of 10 minutes KB Swings – work for 30 seconds, for a total of 10 minutes HRPUs – […]

Warm Up: Warmy+ 4×4 Power Cleans + 25 Single Skips Xfit WOD: For time, 21,18,15,15,18,21 of; Front Squats (95/65) Pull Ups (down the ladder), K2E (up the ladder) Push Press (95/65) Burpees (down the ladder), Burpees over partner (up the ladder) **Any time during the workout, accumulate 1.5 miles between you and your partner (out […]

Warm Up: Warmy+ Tabata, 3 rds of – Squats, Push Ups, Lunges, Wall Ball Cleans Xfit WOD: Pull Up Work: 10,8,6,8,6