Happy November! Warm Up: Warmy+ Tabata, 3 rds of; Barbell Squats, Plank, 95# Deadlifts, HRPUs Xfit WOD: AMRAP, 27 minutes of; 10 Front Squats (95/65) 7 HSPUs (10 modified HSPUs) 10 Deadlifts (135/95) 7 T2B **when each partner finishes the set, run 2 laps in the gym. Pull Up Work; 10,5,10,5,10

Happy Halloween Eve! Warm up: Warmy+ Tabata, 3 rds of: KB Squats, HRPUs, Step Ups, and run down and back Xfit WOD:

Warm Up: Warmy+ Tabata, 3 rounds of; Wall Ball Cleans, HRPUs, KB squats, and run down and back Xfit WOD: 10 rounds of; 10 KB Swings (53/35) 10 Wall Balls 10 Push Ups **P1 runs a mile on the treadmill, then comes back into the gym and alternates plate push to baseline, bear crawl back […]

Warm Up: Warmy+ 4×4 Power Clean + 10 second bar hold + 10 Jumping jacks Xfit WOD;

Warm Up: Warmy+ Tabata, 3 rds. of; Squat Jumps, Push-Ups, Split Squats, Bar Hang Xfit WOD: For time of; 100 K2E 100 Thrusters (Barbell only) 100 HRPUs 100 Slam Balls **E5MOM P1 bar hangs while P2 completes 2 laps around the gym, switch once runner is done. Pull Up Work; 10,8,6,8,6