Warm up: Warmy+ 4×3 power cleans + 20 single skips Xfit WOD: For time, of 21,18,15,12,9,6,3 Front squats (115/75) Push ups GTO (75/55) Box jumps (28/24”) Pull up work; 5×7

Warm up: Warmy+ 3×3 of today’s exercises + 25 jumping jacks in between rounds Xfit WOD:

Warm up: Warmy+ Tabata, 3 rds of; DB deadlifts Single skips decline push ups Run down and back Xfit WOD: 5 Rounds for Time 8 Pull-Ups 30 Dumbbell Walking Lunges (25/15) 8 Double Dumbbell Burpee Deadlifts (2x 50/35 lb) 30 Dumbbell Walking Lunges (35/15) 2×2 each leg for 1 minute couch stretch

Warm up: Warmy+ Xfit WOD: Station 1, 10 minute time cap: 10 wall ball (20/14) 10 HRPU’s Switch once each partner completes the Rx’d rep count. Rest 30 seconds Station 2, 10 minute time cap: KB Squats (53/35) Farmer carry, walk baseline to baseline (70/53) Switch once each partner completes the Rx’d rep count. Rest […]

We missed it but won’t forget it, Happy Belated Birthday Kev! Warm up: Warmy+ 4×3 front squats +25 singles Xfit WOD: Buy-in: 49 DU’s (3:1 singles) AMRAP, 25 minutes of; 49 (Total) wall ball squat cleans 49 (Total) AbMat sit ups 49 (Total) Front squats (75/55) 49’ plate push (45×2/45), to half court 49 (Total) […]