**The next post after this one will be 8/31** Warm up: Warmy+ Tabata, 3 rds of – Split Squats, Push Ups, K2E, Squats Xfit WOD: With a running clock, you and your partner complete AMRAP in 34 minutes (on the 30 second mark) of; 10 K2E 10 Wall Ball Cleans (20/14) 10 KB Swings 10 […]

Warm Up: Warmy+ Tabata, 3 rds. of ; Wall ball cleans, bar hang, step-ups, HRPUs Xfit WOD: For time of; 20,19,18…1 of; Wall Balls 1,2,3…20 of; Weighted sit-ups (15# plate) Every 4 minutes, 3 pull-ups **One partner works at a time.

Warm Up: Warmy+ 4×2 Deads > Front Squats > Push Press + 30 single skips Xfit WOD: AMRAP in 30 minutes of; 5 Deadlifts (135/95) 7 Front Squats (115/75) 9 Push Press (95/65) Cash Out: Bear (front) Crawl length of field, Bear (back) Crawl to mid field. Partner completes 2 rounds of Cindy, then switches […]

Warm Up: Warmy+ Tabata, 3 rds of: Squats, Push-Ups, Pull-Ups, Run baseline to baseline Xfit WOD: On a running clock, perform 4 rounds of the prescribed work in the order written as fast as possible Pull Up Work: 10,8,6,4,2

Warm Up: Warmy+ Tabata, 3 rds of; Plank Hold, Plate Push (to half court), KB Swing (American), Squat Jumps Xfir WOD: 100 K2E 100 Wall Balls 100 KB Swings (American Style) 100 Slam Balls **E3minutes, P1 plate push to half court, P2 finishes to opposite baseline Pull Up Work: 10,5,9,5,8