FYI – I’m out of town til Tuesday night, see everyone Wednesday morning. I did this WOD on Sunday. Hint – make sure to start at 6am!! Warm Up: Warmy+ 5×3 deads + run baseline to baseline Xfit WOD: 21, 18, 15, 12 of; Walking lunges – bar over head, 1 right leg, 1 left […]

Warm up: Warmy+ 5×3 squat cleans + 25 jumping jacks Xfit WOD: AMRAP (with a Partner) in 25 minutes Buy In: 10 total plate pushes (45×2/45) Then, in time remaining: Partner A completes 1 round of: 15 Kettlebell Swings (53/35 lb) 10 HRPU’s 5 Ground-to-Overheads (95/65 lb) Partner B performs: Max Wall Ball Shots (20/14 […]

Warm Up: Warmy+ 3 cycles of; 1 power clean, 1 front squat, 1 push press, 1 back squat and 1 push press. 20 jumping jacks in between sets Xfit WOD: WOD #1 10 minute partner WOD: Partner 1 completes 2 thrusters (95/65) Then 2 synchronized burpees Partner 2 completes 2 thrusters Then 2 synchronized burpees […]

Warm up: Warmy+ Tabata 3 rds of; K2E Step ups Plank Handstand push ups Xfit WOD: “Cindy” AMRAP 20 minutes of; 5 pull ups 10 push ups 15 squats

Warm up: Warmy+ 3 rds for time – tabata style Wall ball cleans HRPU’s L-sit hanging from bar Box jump set ups Xfit WOD: For Time: 250 Row 27 Wallballs (20/14) 27 Box Jumps (24/20) 250 Row 21 Wallballs (20/14) 21 Box Jumps (24/20) 250 Row 15 Wallballs (20/14) 15 Box Jumps (24/20) 250 Row […]