Warm up; Warmy+ 4×4 Clusters + 6 step-ups Xfit WOD: 7 rounds, for time of; 5 Thrusters (105/75) 7 Burpee to box jump (28/24) 9 KB swings (53/35) Plate push (down and back) **P1 completes the triplet while P2 pushes plate down and back then switch. Cash out; Between partners complete 66 pull ups. The […]

Warm Up: Warmy+ Tabata, 3 rds of squats, HRPUs, run down and back, plank Xfit WOD: 5 Rounds of 400M run > 20 burpees 400M run > 20 wall balls 400M run > 20 lunges 400M run > sit-ups 400M > 20 squats Time cap 35 minutes Pull up work. 10,8,6,8,6

Warm up: Warmy+ 4×4 Clusters + 20 jumping jacks Xfit WOD; 5 rounds for time of; 10 Squat cleans (95/65) 15 HRUPs 20 Ball slams 25 Abmat Sit up (25# plate) Cash out; 800M run Pull up work; 10,8,6,8,6

Warm Up: Warmy+ 4×4 GOH + 10 Jumping Jacks + Run to baseline and back Xfit WOD: 6 Rounds For Time 30 Air Squats 19 Power Cleans (95/65 lb) 7 Pull-Ups 400-meter run (odds), 200-meters (evens) Couch Stretch 2×2 + 3-minute bottom position

Warm up: Warmy+ Tabata, 3 rds of – KB Swings, Push Ups, Bar Hang and Squats Xfit WOD; AMRAP, for 30 minutes of; 15 Wall Balls while partner hold plank 16 Dumbbell Snatch (r=1, l=1) while partner runs 2 laps around the gym (make weight challenging but doable) 17 KB Swing (53/35) while partner holds […]