Warm Up: Warmy+ 4×4 Power Cleans + 5 Push Ups Xfit WOD: E3MOM – 27 Minutes **Use the full 3 minutes to complete a set + Rx’d rep count, 3 rounds each time block. If you complete the set before the 3 minutes are up, that’s your rest. Pull-up work; 10,6,7,8,9

Warm up: Warmy+ 4×4 GOH + 25 jumping jacks Xfit WOD: 30-20-10-20-30 for time of: Push Press (95/65) KB Squats Push-Ups 400M Run Pull-Up work; 10,8,6,7,8

Warm Up: Warmy+ Tabata, 3 rds of: Squats, Wall Ball shots, Plank and Bar Hang Xfit WOD: For time: 100 Wall Ball Cleans 100 K2E 100 KB Swings 100 Weighted Sit-Ups Every 2:30 minutes, 3 burpees Pull Ups work 10,8,6,8,10

Warm Up: Warmy+ 4×10 Wall Ball Cleans > Step Ups + Bear Crawl to half court Xfit WOD: 36 minutes, AMRAP of; 25,20,15,10,5,5,10,15,20,25…etc. Buy-in – See ** below. Once both partners finish the Rx’d exercises, P1 starts on one of the exercises below and switches after completing the full rep count. Box Jumps (24″) HRPUs […]

Warm up: Warmy+ Tabata, 3 rds of; Squats, HRPUs, Single leg RDL, Plank hold Xfit WOD: For time; Between you and your partner, complete 600 total reps using the following 4 exercises. Wall balls (20/14) Pull-ups Slam balls **Burpees – both partners must complete 100 burpees ***every 4:30 minutes, each partner runs 2 laps around […]