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 […]

Warm Up: Warmy+ 4×4 Power Cleans + 25 single skips Xfit WOD: 10 rounds for time of; 10 Hang Cleans (95/65) 7 Front Squats (105/75) 5 Burpees 3 T2B 10 DU’s or 3:1 singles **Once both partners have finished the Rx’d rep count above, on the even rounds, complete a round-the-world plate push. Pull up […]

Warm Up: Warmy+ Tabata, 3 rds of – split squats, HRPUs, KB swings, Plank hold. Xfit WOD: For time, of; 150 wall balls (20/14) **split (complete before moving to next station) 3 rounds of; 400M run 21 KB Swings (53/35) 12 Box Jumps (24″) **Not split 100 Lunges 100 Push ups 100 Sit ups 100 […]