Warm Up: Warmy+ Tabata, 3 rds. of Squats, HRPUs, KB Deadlifts, Bear Crawl (baseline to half court) Xfir WOD: For time of; For Time Buy-In: 26 Total Leap Frog Burpees Then 6 Rounds of: 19 Kettlebell Swings (53/35 lb) 20 Push-Ups 19 Goblet Squats (53/35 lb) Buy-Out: 3 minutes and 49 seconds Forearm Plank Hold* […]

Warm Up: Warmy+ 4×4 Thrusters + run baseline to baseline Xfit WOD: Pull up work: 10,9,8,7,6

Warm Up: Warmy+ 4×4 Deadlift + 25 Jumping Jacks Xfit WOD: For time of; Station #1: 15,14,13…1 of Wall Ball Cleans (20/14) 1,2,3…15 of Burpees Station #2: 10,9,8…1 of Deadlift (135/95) 1,2,3…10 of Pull Ups **Partners work at the same time. P1 starts on wall balls cleans, while P2 starts on burpees. Once both partners […]

Warm Up: Warmy+ Tabata, 3 rds. of; Squats, HRPUs, Split Squats, Hang Clean (65/45) Xfit WOD: Couch stretch 2×2, 3 minute bottom position hold.

Warm Up: Warmy+ Tabata, 3 rds. of; Front Rack Position (barbell only) Lunges, Push Ups, KB Squat, Plank (shoulder taps) Xfit WOD: 10 Rounds, For Time of; 10 KB Lunges (53/35) – 10 Right and 10 Left Leg 10 SDHPs (95/65) 10 Box Jumps (28/24″) 10 K2E **after SDHPs and K2E, P1 farmer carries KB […]