Warm Up: Warmy+ 4×4 Thrusters + 20 single skips + plank hold 15 seconds Xfit WOD: AMRAP for 25 minutes of; 3 Thursters (135/95) 10 KB swings (53/35) 15 AB Mat Sit Ups (holding 25# plate) Partner plank slide to half court, P2 to baseline Pull Up Work: 10,5,11,5,12

Warm Up: Warmy+ Tabata, 3 rds of; Jumping Jacks / Goblet Squat Hold (use 25# plate / Push-Up / Split Squats Xfit WOD: “You Go / I Go” Buy-In (together): 400m Run (both partners run together) Then, alternating full rounds — P1 works while P2 rests: 10-9-8-7-6-5-4-3-2-1 Power Clean (95/65), Box Jump (28/24″, K2E Between […]

I’m out of town. Next post will be Monday.

We forgot a birthday. Sorry, Lisa, but we need to acknowledge your 35th birthday. Happy Birthday! Warm Up: Warmy+ Tabata, 3 rds of; Bar hang, sit-ups, squats, kb swings (American style) Xfit WOD: Buy-in – 52 KB Squats (P1 performs all reps while P2 hangs from the pull-up bar. If either partner stops, both need […]

Warm up: Warmy+ 4×4 Ground to Overhead + 5 Burpees Xfit WOD: For time of; Rep count for the following exercises – 25+10+20+10+15+10+10+10 Round 1 Thrusters (95/65) Round 2 Box Jumps (20/24”) Round 3 Pull Ups **10 reps round one HRUPs ***10 reps round two Push Ups ****10 reps round three Burpees Couch Stretch 2×2