Warm Up: Warmy+ Tabata, 3 rds of; Lunges, Plank, Hang Cleans (barbell only), Thrusters (barbell only) Xfit WOD: 100 Wall Balls 100 Hang Cleans (75/55) 100 Pull-ups 100 DU’s (3:1 singles) While P1 works on the exercises, P2 runs 400M (odd rounds, 200M even rounds). Once P2 returns, P1 heads out for the run, and […]

Warm Up: Warmy+ Tabata, 3 rds of: Wall ball cleans, Step-ups, Push-ups, Lunges Xfit WOD: For time, 25,20,15,10,5 of; Box jumps (24″) Ball slams Wall balls **P1 works on the triplet while P2 runs, then switch. The run consists of; 800+200M rd1, 800M rd2, 400M rd3, 200M rd4 and 100M rd5. The rest is whoever […]

Warm Up: Warmy+ 4×4 Deadlift + 25 single skips Xfit WOD: 4 rounds for time of; 5 Deadlift (155/95) 6 Front squats (115/75) 7 Burpees to the plate **While partner 1 works the above triplet, partner 2 completes 1 round of “Cindy” (5 pull-ups, 10 HRPU’s, and 15 squats), switch once both partners have completed […]

Warm Up: Warmy+ Tabata, 3 rds of; Squats, HRPUs, High keens, Plank hold Xfit WOD: For time, 5 rounds of; Buy-in – 800M run 25 KB Squats (53/35) 25 Push Ups (odds), Leap frog burpees (even) 25 Sit Ups 25 KB Swings (53/35) Cash-out – Forward bear crawl to mid-field, backwards bear crawl to starting […]

Warm Up: Warmy+ Tabata, 3 rounds of: bear crawl to half court, burpee broad jump, squat, bar hang Xfit WOD: For time 50, 40, 30, 20, 10 of; HRPUs Squat (holding 25# plate) KB Swings (53/35) Pull up work: 5×8