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

Warm up: Warmy+ 4×4 Power Clean + run down and back. Xfit WOD: Round 1 – 10 reps of Wall Balls, Push Press, (95/55), Deadlift (135/95) P2 runs 200M Round 2 – 15 reps P2 runs 400M Round 3 – 20 reps P2 runs 600M Round 4 – 25 reps P2 runs 800M Round 5 […]

Alright, we have 2 birthdays, it’s Charlie’s 14th and Simeon’s 33rd. Let’s celebrate both with this fun WOD! Happy birthday! I’m out Friday and won’t be able to post a WOD. Warm up: Warmy+ Tabata, 3 rds of; Step-ups, KB Swings, Push-ups and Wall Ball Cleans Xfit WOD: Complete AMRAP within 33 minutes of; 14 […]