Warm Up: Warmy+ 4×4 Thrusters + 25 jumping jacks Xfit WOD: Couch Stretch 2×2 + 3 min hold bottom position squat.

Warm up: Warmy+ Tabata, 3 rds. of; Wall ball cleans, American KB swings, Singles, and Split squats Xfit WOD: 50,40,30,20,10 of; Wall ball (20/14) DU’s (3:1 Singles) KB Swings (53/35) While one partner is working, during wall balls, the other partner is running around the gym. During KB swings, the other partner is plate pushing. […]

Happy May! Warm Up: Warmy+ Tabata, 3 rds of; 35# plate squats, 25# plate ground to overhead press, push-ups, step ups Xfit WOD: Station #1: 12 minutes of; 5 Devil Presses (25/15 dumbells) 6 Pull Ups 7 Thrusters (75/55) P1 completes the Rx’d rep count while P2 holds plank. Once the partner has finished the […]

Warm Up: Warmy+ 4×2 of deads > hang cleans > front squats + 25 single skips. Xfit WOD: Pull up work: 10,5,10,5,10

After tomorrow’s WOD, I’ll be traveling and won’t be back until next Wednesday. I’ll attempt to post, but may not see one until next week when I return. Warm Up: Warmy+ Tabata, 3 rds of – Bar hang, Wall Ball Cleans, HRPUs, and run down and back Xfit WOD: Pull up work. 10,7,10,6,10