Warm Up: Warmy+ 4×4 Power Cleans + 25 jumping jacks Xfit WOD: For time; 125 Front Squats (95/65) 125 Burpees **every other minute walk one lap around the gym holding AHAP a KB** Pull up work; 9,9,9,9,9

Warm up: Warmy+ Tabata, 3 rds of; Plank Mountain climbers Side jumps (back and forth) over line Bear crawl Xfit WOD: First set, of; 150 Lunges (Total) 100 KB Swings 50 Push Ups **each partner completes the rep count above** Second set, of; 125 Thrusters (barbell only) 75 HRPU’s **reps are split** 25M bear crawl […]

Warm up: Warmy+ 4×4 deadlift to hang clean to front squat + 25 single skips Xfit WOD: 25,20,15,10,5 of; Front squats (95/65) Ball slams Hang cleans (95/65) DU’s (3:1 single skips) Pull up work; 9,9,9,9,9

Warm up Warmy+ Tabata, 3 rds of; Squat HRPU’s Squat splits Plank Xfit WOD: 30 minutes, :30 on :30 off of; Between you and your partner, try to accumulate a total of 1000 reps of; Wall ball cleans (20/14) Push ups K2E Box jumps (20”) Abmat sit up **not one exercise can total 300 reps […]

I’m out tomorrow, taking my mom to surgery appointment. Warm up: Warmy+ 4×4 deadlift + 25 jumping jacks Xfit WOD; Complete as many rounds and repetitions as possible in 3 minutes of the prescribed work in the order written, then rest 1 minute. Repeat five times. Pull up work; 9,9,8,8,7