Warm Up: Warmy+ Tabata, 3 rds of; Squat, Push ups, Split Squats, Plank Hold Xfit WOD: For time, of; 10,9,8…1 – Push Press (95/65) 1,2,3…10 – Lunges (45/25# plate) 10 HRPUs 10 weighted sit ups Pull up work: 10,8,6,8,6

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