Warm up: Warmy+ 3×5 of push ups, box jumps, American KB swings then run down and back Xfit WOD: For time of; 30,20,30,20 – Box jumps (24/20”) 30,20,30,20 – KB swings (53/35) 30,20,30,20 – KB squats (53/35) 30,20,30,20 – Push press (75/55) **the sets of 20 wear a weighted vest. Pull up work; 12, 10, […]

Warm Up: Warmy+ Make no mistake, this one is going to get real today. It gets gnarly, quick. Our front squat stamina is going to be tested today and don’t be fooled by the load. Buckle up for this mental grind. Your legs will be burning by round 10!

Warm up: Warmy+ 4×4 Push Press + 25 jumping Jacks Xfit WOD: Station 1, 10 minutes of; AMCALS (rower), P1 rows until P2 completes two sets of, Switch once barbell set is complete. Station 2, 10 minutes of; Unbroken Wall Ball reps (ball cannot drop on ground when switching partners.) 5 burpee penalty if ball […]

Warm up: Warmy+ 4×4 Trusters + 15 DU’s (3:1) Xfit WOD: 100 synchro KB swings (53/35) 100 synchro lunges (50/leg) 45/25# plate 100 synchro HRPU’s 100 KB Goblin squat (53/35) Cash out 100 DU’s (3:1 single skips) Pull up work: 11,10,9,8,7

Warm up: Warmy+ Tabata, 3 rds. of; Squats Plank hold Split squats Push ups Xfit WOD: 50,40,30,20,10 of; Wall ball (20/14) Burpees Box jumps (20/24”) K2E Reps are split, break up how you feel fit. Pull up work; 10,9,8,7,6