Warm up: Warmy+ Tabata, 3 rds of; Squats HRPU’s Squat jumps Hang from bar Xfit WOD: 5 rounds of; 20 wall balls 20 push press (75/55) 20 box jumps (20/24”) 20 hang cleans (75/55) 400M run (partners hold wall ball on run) Pull up work; 9,9,8,7,7

Warm up: Warmy+ 4×4 Front Squat + 20 jumping jacks Xfit WOD: 21,18,15,12,9,6,3 of; Burpee over bar Squat cleans (95/65) Push ups Slam balls Plank hold 1 minute at the end of each rep set Cash out: 800M run Pull up work: 10,9,8,7,6

Warm up: Warmy+ Take 5 minutes and warm up on today’s exercises Xfit WOD: With a running clock, as fast as possible perform the prescribed work in the order written for 3 rounds.

Warm up: Warmy+ Tabata, 3 rds. of; Split squats Plank hold Lunges Push press (75/45) Xfit WOD: 30 minute AMRAP (w/ partner) 10 burpee over box (20”) 5 push press (115/75) 10 K2E 5 pull ups With 5 minutes remaining, push plates (1 down and 1 back) AMTAP 2×2 couch stretch (each leg) 3 minute […]

Warm up: Warmy+ 4×4 Power cleans + 25 jumping jacks Xfit WOD: 50,40,30,20,10 of; KB swings (53/35) KB Squats (53/35) Then… 25,20,15,10,5 of; Deadlift (135/75) Push ups Pull up work; 9,9,8,8,7