Warm up: Warmy+ 4×4 Clusters + run baseline to baseline Xfit WOD: For Time, of; 10,9,8,7…1 of Thrusters (75/55) 1,2,3…10 Pull Ups 10,9,8…1 of Slam Balls 1,2,3…10 of Burpee (jump 6” above reach) **while one partner works and completes the 4 exercises above, P2 runs a 400 outside. Partners switch when each one has completed […]

Warm Up: Warmy+ Tabata, 3 rds of; step ups, American KB swings, squats, HSPUs Xfit WOD: For time (Partner – E30sec.) of; 13 rounds; 5 Deadlifts (135/75) 7 KB Swings (53/35) 9 Box Jumps (28/24”) 11 SDHPs (75/55) Pull Up Work; 10,8,6,4,10

Warm Up: Warmy+ 4×4 Power Clean + 25 Jumping Jacks Xfit WOD: Couch Stretch 2×1 + 3 bottom squat hold

Warm Up: Warmy+ Tabata, 3 rds of; T2B, Wall Ball Cleans, HSPUs, Lunges (backward) Xfit WOD: For time of; 100 Wall Balls 100 KB Swings (53/35) 100 Weighted Sit Ups (25# plate) 100 HRPUs Pull up work; 10,9,8,9,8

Warm Up: Warmy+ 4×2 of Deadlift > Front Squat > Burpee over bar > 10 DU’s (3:1 single skips) Xfit WOD: With a running clock, complete the following; P1 starts on the triplet of; 5 Deadlifts > 5 Front Squats > Burpees over bar, while P2 completes a farmer carry down and back then runs […]