Warm-up: Warmy+ Tabata, 3 rds. of; American KB swings Bear crawl, 10 steps forward, 10 steps backward HRPU’s T2B Xfit WOD: Group 1, (partner 1 performs) 50-40-30-20-10 reps for time of: Kettlebell swings Sit-ups Group 2, (partner 2 performs) 50-40-30-20-10 reps for time of: Squats (holding 35/15# plate) Push-ups **Wear a weighted vest** Once partners […]

Warm up: Warmy+ Tabata, 3 rds of; Squats Plank hold Thrusters (barbell only) Hang from bar Xfit WOD: 100 Hang cleans (95/65) 100 Weighted sit up (25# plate) 100 Weighted lunges (barbell) 100 Box jumps (24/20”) Pull up work: 10,9,8,7,6

Warm Up: Warmy+ 4×4 Push Press + 15 Air Squats + 25 jumping jacks Xfirt WOD: Complete as many rounds as possible in 10 minutes of: 10 front squats (95/65)15 hand-release push-ups P1 starts on front squats while P2 completes HRPUs, partners switch when each has completed the rep count and begins the opposite exercise. […]

Warm up: Warmy+ 4×4 Power Cleans + run down and back. Xfit WOD: 7 rounds for time of: 7 handstand push-ups7 Squat cleans (105/65)7 knees-to-elbows7 Deadlift (135/95)7 burpees7 kettlebell swings, (70/53)7 pull-ups Stretch: 2×2, each leg couch stretch + 3 minute hold in bottom position.

Warm up: Warmy+ 4×4 Clusters + 25 jumping jacks Xfit WOD: 3,2,1…go, first 15 minutes P1 completes 10 push-ups, runs down to baseline, and performs 10 thrusters (75/55) while P2 holds wall sit. Once P1 is finished, P2 runs down to baseline, performs 10 thrusters then runs back to baseline and finishes round with 10 […]