Happy 50th Birthday Susie! Have a great day!! Happy belated birthday to Kevin and Emily. Warm up: Warmy+ 5×3 clusters + 20 jumping jacks Xfit WOD: “The Fabulous 50+” Buy-in 44 K2E & 49 HRPU’s 3 rds of; 1 deadlift (225/135) 28 burpee box jump overs (20″) 69 wall ball cleans rd 1, wall ball […]

Warm up: Warmy+ Take 5 minutes to warm up on today’s exercises. Xfit WOD: For Time (in a Team of Three) Kettlebell Swings (53/35 lb) Box Jumps (24/20 in) Air Squats Push-Ups Burpees Pull-ups Sit-Ups Row (calories) Double-Unders (3:1 singles) Wall Balls (20/14 lb) Ball Slams (30/20 lb) Push Press (95/65) As a team, complete […]

Warm up: Warmy+ Complete 3 sets of today’s complex, increase weight so your finishing weight is 20#’s over WOD weight. Xfit WOD; AMRAP in 20 minutes 5 Deadlifts (95/65 lb) 5 Hang Power Cleans 5 Front Squats 5 Push Press 5 Back Squat *partner 1 completes complex before P2 starts on so on. Pull up […]

Warm up: Warmy+ Tabata, 3 rds of; Squats Right side plank hold first 10 secs then left side plank hold for remaining time. Box jumps Handstand hold Xfit WOD: 5 Rounds For Total Reps in 29 minutes 1 minute Wall Balls (20/14 lb) 1 minute Sumo Deadlift High-Pulls (75/55 lb) 1 minute Box Jumps (20 […]

Warm up: Warmy+ Warm up on today’s exercises for 5 minutes. Xfit WOD; AMRAP in 30 minutes 12 Burpees 9 Hang Power Cleans (95/65) 18 Wall Ball Shots (20/14) Plate push (45×2,45) **P1 starts at burpees while P2 rests. Once P1 completes his/her burpee count, P2 starts on hang cleans while P1 rests. Once P2 […]