Warm-up: Warmy+ Tabata, 3 rds of; Shoulder taps (R shoulder tap, plank, L shoulder tap) Box jump stepovers Clusters Push-ups Xfit WOD: 5 rounds of: BurpeesPower snatches (75/55)Box jumps (24/20″)Squat cleans (75/55)Pull-ups The same format as Fight Gone Bad. In this workout, you move from each of five stations after a minute. Each round takes […]

Warm up: Warmy+ Xfit WOD: Buy-In: 100 Wall Balls (20#/14#)Partners split reps however they want. One partner works at a time. Main AMRAP: Partners alternate work, one at a time. Every 2 minutes, both must stop and complete 3 Bar-Facing Burpees EACH. Cash-Out: 50 Synchronized Wall Balls (20#/14#)Both partners perform wall balls together. Reps only […]

Warm-up Warmy+ Tabata, 3 rds of; Push press (barbell, 65#, 75#) Squats (BW, 25#, 35# plates) K2E Step-ups to bench Xfit WOD: Buy-in – 100 jumping jacks 10 rounds of; 5 pull-ups 7 push press (95/65) 10 front squats (95/65) Cash-out – 4 laps around the gym Couch stretch 2×1

Warm-up Warmy+ 4×4 deadlift + 30 single skips Xfit WOD: 25 minute AMRAP of; 10 deadlifts (135/95) 10 Box jumps (after last box jump rep, 1 lap around the gym – start second round once partner finishes their last box jump rep) **7 rounds, each partner Then… 10 Front squats (115/75) 10 Push-up (weighted, 10# […]

Warm Up: Warmy+ Tabata, 3 rds. of; Plank walk Wall sit K2E Squats Xfit WOD: On a running clock, perform 44 rounds of the prescribed work in the order written, as fast as possible. One partner works at a time while the other rests (“you go, I go” style). Partners may partition the work as […]