Warm up: Warmy+ 4×4 Clusters + 25 single skips Xfit WOD: Up the ladder, 1,1,2,3,5,8,13,21,34 Push Press (95/65) KB Squats (53/35) Down the ladder, 34,21,13,8,5,3,2,1,1 Burpees / T2B Snatch (75/55) Pull up work; 9,8,7,7,7

Warm Up: Warmy+ Tabata, 3 rds. of; Lunges Plank Hold Squats Push Ups Xfit WOD: For time, 21,18,15,12,9,6,3 of; Wall Balls DB Snatches (25/15) Thrusters (75/55) Rd 1 – Run 7 laps around the gym (carry 25# plate and switch with partner when needed). Reduce a lap as you go down the ladder, Rd 2 […]

Warm Up: Warmy+ 4×4 Ground to Overhead + jog around the gym Xfit WOD: With a running clock, complete 30 rounds of the prescribed work as fast as possible. Every 5 minutes, complete a plate push with your partner. Athlete must complete 1 full round before switching. Pull up work: 9,8,7,7,6

Warm up: Warmy+ 4×4 squat cleans + 25 jumping jacks Xfit WOD: Every :45 seconds complete the following triplet; 3 Deadlifts (155/95) 5 Front Squats (115/75) 7 Burpees Over Bar 15 second rest Time cap 20 minutes Pull up work; 9,8,7,7,6

Warm up: Warmy+ Tabata, 3 rds. of; Wall ball Lateral jumps, over line Lunges HRUP’s Xfit WOD: 100 Wall ball cleans 100 Push ups 100 KB swings 100 Sit Ups Pull up work; 9,8,7,7,6