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

Warm up: Warmy+ 4×4 squat cleans + 25 jumping jacks Xfit WOD: For time, 34,21,13,8,5,3,2,1,1, of; Front squats (115/75) Plate push, down to baseline, P2 pushes it back (45×2,45) Push ups (weighted 15/5) Deadlift (115/75) Pull up work; 5×10

Warm Up: Warmy+ 4×10, wall ball cleans + 25 single skips Xfit WOD: 10 rounds for time of; 10 wall balls (20/14) 10 HRPU’s 10 KB squats (53/35) 10 box jumps (24/20”) 10/20 weighted sit ups/DU’s (or 3:1 skips) Pull up work; 12,8,8,6,6