Warm Up: Warmy+ Tabata, 3 rds of; American KB swings Squat splits Plank hold Squats Xfit WOD: Teams of 3, for 30 minutes accumulate 750 total reps. While one team member is out running one mile teammates 2 & 3 start accumulating reps of; Round 1: Teammate 1 runs Wall balls (20/14) & KB Swings […]

Warm Up: Warmy+ 4×4 Deadlift + 25 single skips Xfit WOD: Every 1 minute, complete:1 bear crawl (to half court)3 deadlifts (135/95)5 knees-to-chest Every minute, add 1 knees-to-chests. Complete as many rounds as possible for 10 minutes. Then rest for 1 minute… For time:100 double-unders (3:1 singles)50 wall ball squat cleans25 pull ups50 wall ball shots100 […]

Warm Up: Warmy+ 4×4 Power Cleans + 25 jumping jacks Xfit WOD: For time; 125 Front Squats (95/65) 125 Burpees **every other minute walk one lap around the gym holding AHAP a KB** Pull up work; 9,9,9,9,9

Warm up: Warmy+ Tabata, 3 rds of; Plank Mountain climbers Side jumps (back and forth) over line Bear crawl Xfit WOD: First set, of; 150 Lunges (Total) 100 KB Swings 50 Push Ups **each partner completes the rep count above** Second set, of; 125 Thrusters (barbell only) 75 HRPU’s **reps are split** 25M bear crawl […]

Warm up: Warmy+ 4×4 deadlift to hang clean to front squat + 25 single skips Xfit WOD: 25,20,15,10,5 of; Front squats (95/65) Ball slams Hang cleans (95/65) DU’s (3:1 single skips) Pull up work; 9,9,9,9,9