Warm up: Warmy+ 4×4 front squats + 20 single skips Xfit WOD: Pull up work; 10,7,6,6,5

Warm up: Warmy+ Tabata, 3 rds of; Squats HRPU’s Plank Split squats Xfit WOD: P1 starts on: 10 Wall Balls 10 Push ups 10 Sit ups P2 starts on: Lunges (width of count and back) holding 45# plate 10 burpees Each station is for 5 minutes then switch. Repeat for a total of 2 rounds. […]

Warm Up: Warmy+ 3×10 of American KB swings, bear crawl to half court Xfit WOD: Station 1: 1.1 mile run (treadmill) 10 minute time cap Station 2: 10 KB swings (53/35) 5 thrusters (95/65) 10 minute time cap Station 3: 5 devil presses (25/15 DB’s) 10 KB squats (53/35) 10 minute time cap **1 minute […]

Warm up: Warmy+ 4×5 deadlifts + 25 jumping jacks Xfit WOD: 25,20,15,10,5 of; Deadlifts (135/95) Push ups Box jumps (28/24”) K2E Pull up work; 10,7,6,6,5

Warm up: Warmy+ Tabata, 3 rds of; Split squats Push ups Wall sit Wall ball cleans Xfit WOD: Buy-in; 50 DU’s (3:1 singles) Station 1: 10,9,8…1 of front squats (115/75) 1,2,3…10 of burpees **P1 starts on FS, while P2 starts on burpees. Athletes switch once both have completed the Rx’d rep count. P1 goes to […]