Warm Up: Warmy+ Tabata, 3 rds of: Squats, Wall Ball Cleans, HRPUs, and Plank hold Xfit WOD: For time of; 50,40,30,20,10 – Wall Balls (20/14) 50,40,30,20,10 – KB Swings (53/35) **E2MOM – 3 Burpees Pull Up Work; 10,10,8,8,6

Warm Up: Warmy+ 4×4 2 Deads > Hang Cleans > Front Squats + 20 Single Skips Xfit WOD: One partner works at a time. Parters alternate after each full round (of Cindy or of Bur). With a running clock, complete the prescribed work as fast as possible.

Warm Up; Warmy+ 4×4 GOH, 5 Push Ups + 20 jumping jacks Xfit WOD; 5 Rounds for time of; 3 Power Cleans (115/75) 5 Front Squats (115/75) 7 Deadlifts (115/75) 10 Leap Frog Burpees 10 K2E **E2MOM – 2 laps around the gym. Pull Up Work; 10,8,6,8,7

Warm Up: Warmy+ Tabata, 3 rds. of; Split Squats, Push Ups, Lunges, Burpees Xfit WOD: For time, of; 25,20,15,10,5 – Squats (holding 25# plate) + HRPUs (Military Style) Run 4 laps out on the field 5,10,15,20,25 – Squats (holding 25# plate) + HRPUs (weighted 15# plate) Pull Up Work: 10,5,6,7,8

Warm Up: Warmy+ 4×4 Clusters + 5 Push-Ups + Run down and back Xfit WOD: For time of; Station #1: 10,9,8…1 of Thrusters (95/65) on the way down and Box Jumps on the way back up to 10 reps 10 Weighted Sit-Ups on the odd rounds Station #2: 15,14,13…1 of KB Swings (53/35) 1,2,3…15 of […]