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 […]

Warm up: Warmy+ Tabata, 3 rds of; pull up, hold half way down for 20 seconds, squats, plank hold, lunges Xfit WOD: 1,1,2,3,5,8,13,21,33 for time; Front squats (95/65) Push ups Hang clean (95/65) Pull up work: 10,9,7,8,6

Warm up: Warmy+ Tabata, 3 rds of; push press, squats, HRPUs, hang from bar Xfit WOD: 40 Push Press (75/55) 80 Squat (hold 25# plate) 100 KB swings (53/35) 140 DUs Pull up work: 10,8,6,8,6