Warm up: Warmy+ Tabata, 3 rds of; Squats Push ups Wall ball cleans Pull up bar hang Xfit WOD; 100 reps, each of the following; Wall balls KB Swings (53/35) Abmat sit ups (wall ball for weight) BW squats (holding 25# plate) Cash out; 800M run Pull up work; 12,11,10,9,8

Warm up: Warmy+ 4×3 deadlifts + 25 jumping jacks Xfit WOD: For time, 21,18,15,15,18,21 of; Front Squats (95/65) Push Press (95/65) Burpees Pull up work; 12,10,9,8,7

Warm Up: Warmy+ 4×4 Clusters + 25 Jumping jacks Xfit WOD: EMOM for 24 minutes of; For 6 minutes (P1 works for :45 seconds then runs two lap in the gym. At the top of each minute, partners will switch) AMRAP – Thrusters (75/55) For 6 minutes, AMRAP – Deadlifts (115/75) For 6 minutes, AMRAP […]

Warm up: Warmy+ 3 sets of 4 reps each of; T2B, Wall Ball Cleans, Step Ups, and burpee to pull ups. Xfit WOD; 150 Wall Balls (20/14) 150 Box Jumps (24/20”) Cash out; 4×400 relay Pull up work: 4×8

Warm up; Warmy+ 4×4 deadlift + 25 Single skips Xfit WOD; For time of; 25,20,15,10,5 Push ups Pull ups Goblin squats KB squats (53/35) Cash out; 100 DU’s (3:1 single skips) 2×1 each leg, couch stretch