Warm up: Warmy+ Tabata, 3 rds of; HRPU’s Lunges Burpees Squat jumps Xfit WOD: 7 rounds of; 10 wall balls (20/14) 10 push ups 10 squats (while holding 45/25# plate) 10 sit ups **follow your partner and continue working the entire time. If one partner takes a break the other partner needs to stop until […]

Warm up: Warmy+ 3×4 power cleans + 20 single skips in between sets Xfit WOD: For Time (with a Partner) Buy-In (share): 56 Box Jump-Overs (24/20) Then, 22 rounds of (share): 5 Handstand Push-Ups 27 Double-Unders 3 squat cleans (115/75) Cash-Out (together): 3.5 Laps Run In a “you go, I go” format, one partner works […]

Hey Xfitter’s, a quick public service announcement. I received an email from the Y who made it clear that the following needs to happen for our “class” to stay afloat. 1. Masks need to be worn while in the building. That means while equipment is been taken out and put away as well as if […]

Warm up: Warmy+ 4×5 push press + 20m bear crawl Xfit WOD For Time (with a Partner) Buy-In: 400 meter Barbell Carry (switch as needed) Directly into: 150 KB Swings (53/35) 200 Ruck Sit-Ups 200 Ruck Lunges (20/10) 150 Push press (75/55) Buy-Out: 200 meter Barbell Carry (switch as needed) With a running clock, as […]

Warm up: Warmy+ 3×3 power cleans + front squats + 25 jumping jacks in between sets. Xfit WOD; 1 rd of; 18 squat cleans (95/65) 18 weighted Box jumps (24/20 – wear weighted vest) 18 deadlifts (135/75) Both partners need to complete all reps before running a 800M together while wearing weighted vest. 2 rds […]