Happy October, last quarter of 2026! I’m in AZ; see you Monday. Warm Up: Warmy+ Tabata, 3 rds of: jump squats, push-ups, KB squat, KB snatch Xfit WOD: Buy-in: 800M run 20-minute AMRAP of; 10 Wall balls (target: throw a foot higher than usual, 11′ (M), 10′ (W) 10 (5 per arm) KB snatch (53/35) […]

Warm up: Warmy+ 4×4 GOH + 25 Jumping Jacks Xfit WOD: For time; **P1 starts, completes 5 lunges, P2 finishes the set with 5 lunges. P1 does 3 burpees, then P2 does 3 burpees. P1 completes 25 push presses, then P2 finishes the set with 25. 3 burpees each, then move to round 2, where […]

Warm Up: Warmy+ Tabata, 3 rds of; KB Squats, Plank, run baseline to baseline, KB (American) Swing Xfit WOD; For time of; 10 rounds, 10 reps each; 10 KB Squats (53/35) 10 Push Ups 10 Wall Ball Cleans 10 KB Swings (53/35) 10 Pull Ups **P1 completes the set of all exercises while P2 runs […]

**I’m out traveling today; see you Monday** Warm Up: Warmy+ Tabata, 3 rds of: squats, push-ups, side plank, split squats Xfit WOD: AMRAP, 25 minutes of; 5 Thrusters (95/65) 7 Pull-ups 9 Power cleans (95/65) 11 K2E Couch stretch 2×2 + 3-minute bottom-position squat hold.

Warm Up: Warmy+ 4×4 deads > HRPUs > run down and back Xfit WOD: **Both partners run at the same time. Once back from their run, P1 completes deads, then P2 burpees, then P1 wall balls…etc. Go back and forth between exercises until the 35 minutes are up. Then finish with a 600M run. Pull-up […]