Warm up: Warmy+ Take 5 minutes and warm up on today’s exercises. Xfit WOD: Thanksgiving with the girls. For Time “Angie’s” House 20 Pull-Ups 20 Push-Ups 20 Sit-Ups 20 Air Squats “Helen’s” House 500M Row 21 Kettlebell Swings (53/35 lb) 12 Pull-Ups “Fran’s” House 15 Thrusters (95/65 lb) “Nancy’s” House 500M Row 15 Overhead Squats […]

Warm up Warmy+ 5×3 hang clean + 25 jumping jacks in between sets Xfit WOD AMRAP for 20 minutes of: 5 power cleans (135/95) 10 pull ups 15 front squats (135/95) Bear crawl to baseline **While P1 works PC and FS, P2 works pulls and BC. Switch once each athlete completes Rx’d rep count. Pull/push […]

Warm up: Warmy+ Tabata, 3 rds of; Squats HRPU’s Step ups Plank hold Xfit WOD – happy belated Birthday Chris! 33 minutes of; 11 hang cleans (95/65) 17 wall ball squats 11 push press 17 DU’s 11 push ups 17 sec handstand hold 11 burpees 17 sit ups 11 pull ups 17 deadlifts Cash out […]

Warm up: Warmy+ Do one round of each exercise. Xfit WOD: For Time 5 Rounds of: 5 Pull-Ups 10 Push-Ups 15 Air Squats Then, 4 Rounds of: 8 Handstand Push-Ups 15 Kettlebell Swings (1.5/1 pood) Then, 3 Rounds of: Front squat (95/65) 15 Knees-to-Elbows Then, 2 rounds of: 20 Wall-Balls (20/14 lb) 30 Sit-Ups Then: […]

Warm up: Warmy+ 5×3 deadlifts + 25 single skips Xfit WOD: AMRAP for 20 minutes of; 10 deadlifts (185/135) 15 box jumps (24/20) 20 push ups 30 DU’s (3:1 singles) Pull up work 5×10