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 […]

Happy October, last quarter of 2026! I’m in AZ; see you Monday. Warm Up: Warmy+ Tabata, 3 rds of: jump squats, push-ups, KB squat, KB snatch Xfit WOD: Buy-in: 800M run 20-minute AMRAP of; 10 Wall balls (target: throw a foot higher than usual, 11′ (M), 10′ (W) 10 (5 per arm) KB snatch (53/35) […]

Warm up: Warmy+ 4×4 GOH + 25 Jumping Jacks Xfit WOD: For time; **P1 starts, completes 5 lunges, P2 finishes the set with 5 lunges. P1 does 3 burpees, then P2 does 3 burpees. P1 completes 25 push presses, then P2 finishes the set with 25. 3 burpees each, then move to round 2, where […]