We forgot a birthday. Sorry, Lisa, but we need to acknowledge your 35th birthday. Happy Birthday! Warm Up: Warmy+ Tabata, 3 rds of; Bar hang, sit-ups, squats, kb swings (American style) Xfit WOD: Buy-in – 52 KB Squats (P1 performs all reps while P2 hangs from the pull-up bar. If either partner stops, both need […]

Warm up: Warmy+ 4×4 Ground to Overhead + 5 Burpees Xfit WOD: For time of; Rep count for the following exercises – 25+10+20+10+15+10+10+10 Round 1 Thrusters (95/65) Round 2 Box Jumps (20/24”) Round 3 Pull Ups **10 reps round one HRUPs ***10 reps round two Push Ups ****10 reps round three Burpees Couch Stretch 2×2

Warm Up: Warmy+ Tabata, 3 rds of; Squat, Push ups, Split Squats, Plank Hold Xfit WOD: For time, of; 10,9,8…1 – Push Press (95/65) 1,2,3…10 – Lunges (45/25# plate) 10 HRPUs 10 weighted sit ups Pull up work: 10,8,6,8,6

Warm Up: Warmy+ 4×4 Thrusters + 25 jumping jacks Xfit WOD: Couch Stretch 2×2 + 3 min hold bottom position squat.

Warm up: Warmy+ Tabata, 3 rds. of; Wall ball cleans, American KB swings, Singles, and Split squats Xfit WOD: 50,40,30,20,10 of; Wall ball (20/14) DU’s (3:1 Singles) KB Swings (53/35) While one partner is working, during wall balls, the other partner is running around the gym. During KB swings, the other partner is plate pushing. […]