Warm Up: Warmy+ Tabata, 3 Rds. of; Split squats HRPU’s Run baseline to baseline Mountain climbers Xfir WOD: For time:50 burpees400-m run100 push ups400-m run150 walking lunges400-m run200 squats400-m run150 walking lunges400-m run100 push ups400-m run50 burpees **reps are split with partner. 3,2,1…go P1 starts burpees, when P1 stops they start their run and P2 starts burpees. P2 completes the same rep […]

Warm up: Warmy+ Tabata, 3 rds. of; Plank hold Squats Side plank hold High knee skips Xfit WOD: 20 minute AMRAP of; 200M run 10 Deadlifts (115/75) 10 Front Squats (115/75) Pull up work; 16,10,9,9,8

Warm up: Warmy+ 4×3 Push Press + 20 jumping jacks Xfit WOD: For time: Group accumulates 1000 Wall Balls (20/14) When you’re not wall ballin’ complete the following couplet; burpee – over bar – R leg lunge then L leg lunge – back over bar – 12 reps 24 Abmat sit ups Pull up work; […]

Warm Up: Warmy+ 4×4 Clusters + 20 single skips Xfit WOD: Pull up work: 15,10,9,8,8

Warm up: Warmy+ 3×4 Power Clean + 25 single skips Xfit WOD: For time; 1200M run 25 Front squats (95/65) 25 Push ups 800M run 25 Front squats (95/65) 25 HRPU’s 400M run 25 Front squats (95/65) 25 Push ups 200M run 25 Front squats (95/65) 25 HRPU’s Pull up work; 15,10,9,8,8