Warm Up: Warmy+ 4×2 Deads > Front Squats > Push Press + 30 single skips Xfit WOD: AMRAP in 30 minutes of; 5 Deadlifts (135/95) 7 Front Squats (115/75) 9 Push Press (95/65) Cash Out: Bear (front) Crawl length of field, Bear (back) Crawl to mid field. Partner completes 2 rounds of Cindy, then switches […]

Warm Up: Warmy+ Tabata, 3 rds of: Squats, Push-Ups, Pull-Ups, Run baseline to baseline Xfit WOD: On a running clock, perform 4 rounds of the prescribed work in the order written as fast as possible Pull Up Work: 10,8,6,4,2

Warm Up: Warmy+ Tabata, 3 rds of; Plank Hold, Plate Push (to half court), KB Swing (American), Squat Jumps Xfir WOD: 100 K2E 100 Wall Balls 100 KB Swings (American Style) 100 Slam Balls **E3minutes, P1 plate push to half court, P2 finishes to opposite baseline Pull Up Work: 10,5,9,5,8

Warm up: Warmy+ 4×4 GOH + run around the gym. Xfit WOD: For time, 10 total rounds of – Odd Numbers; 7 Push Press (95/65) 7 Weighted Sit Ups (25# plate) 7 Front Squats (95/65) 7 Burpees to Plate Even Numbers; 8 Push Press (95/65) 8 Weighted Sit Ups (25# plate) 8 Front Squats (95/65) […]

Warm Up: Warmy+ Tabata, 3 rds. of – Squats, HRPUs, Lunges, and Bent Over Rows (barbell only) Xfit WOD: 25,20,15,10,5 for time of; Wall ball cleans Push ups Lunges (holding 25# plate) SDHPs (75/55) Pull-up work; 10,9,10,8,10