Warm Up: Warmy+ 4×4 GOH, + 50 single skips Xfit WOD: For time: 25,20,15,10,5 of Wall Balls 25,20,15,10,5 of Burpee Over Box Jump (20″) 5,10,15,20,25 of Weighted Sit Ups (25# plate) 5,10,15,20,25 of Power Clean (95/65) **Every 3 minutes: one partner completes plate push (down and back). The partner who’s not pushing the plate needs […]

Warm Up: Warmy+ Tabata, 3 rds of; Jumping jacks, Front squats (barbell only), Burpees, SDHPs Xfit WOD: For time of; 10,9,8…1 of Front Squats (95/65) 1,2,3…10 of Pull Ups 10,9,8…1 of SDHPs (75/55) **every 3 minutes, 3 leap frog burpees**

Warm Up: Warmy+ Tabata, 3 rds of: Squats, Push Ups, Barbell Push Press, KB deadlift Xfit WOD: For time, 21,18,15,12,9,6,3 of; Thrusters (75/55) K2E KB Swings (53/35) HRPUs Cash out: Front bear crawl to midfield, then backwards bear crawl to baseline ** You go, I go** during the exercises part of the workout.

Warm Up: Warmy+ Tabata, 3 rds of: Step-ups, Wall Balls, run baseline to baseline, and hold a push-up halfway for 20 secs. Xfit WOD: For time – 50,40,30,20,10 of; Wall Ball Cleans (20/14) Box Jumps (24″) **Both partners need to complete 2.5 miles (each) running. This can be broken up however the partners feel fit. […]

**I’m out of town. See you Monday Warm Up: Warmy+ Tabata, jumping jacks, burpees, squat jumps, step ups Xfit WOD: AMRAP, 25 minutes of; 7 Thrusters (75/55) 9 Pull Ups 11 Box Jumps (24”) 13 Burpees