Happy Halloween! Warm up: Warmy+ 3 squats while holding wall ball + 3 push press + 20 single skips. Xfit WOD; WOD #1 Ascending Ladder in 10 minutes 2 Wall Ball Shots (20/14 lb) – Partner 1 2 Synchronized Burpees 2 Wall Ball Shots (20/14 lb) – Partner 2 2 Synchronized Burpees 4 Wall Ball […]

Warm up: Warmy+ 5×3 deads to hang clean to press + 20 jumping jacks Xfit WOD: 30,30,20,20,10,10,10,10,20,20,30,30 of; Front squat (95,115,135/65,75,95) KB Swings (53/35) 4 plate pushes (45×2/45), 2 each Sit up’s Box jumps (30/24″) 2 plate pushes (45×2/45), 1 each Pull up work; 5×10

Warm up: Warmy+ 3 rds, Tabata of; Squats Plank Step ups Hollow hold Xfit WOD: 100 DU’s (2:1 singles) 50,40,30,20,10 odd – wall ball cleans even – wall balls (20/14) 25,20,15,10,5 SDHP’s (75/55) 100 DU’s (2:1 singles) Pull up work; 5×10

Warm up: Warmy+ Complete 5 reps on today’s exercises, one rd. 15 Jumping jacks in between exercises Xfit WOD: 10,9,8,7,6,5,4,3,2,1,1,2,3,4,5,6,7,8,9,10 of: Deadlifts (185/115) Hang cleans (95/65) P1 starts at 10 while P2 starts at 1. Once P1 finishes rep 1 and P2 rep 10, partners will then switch exercises. Athletes work at the same time. […]

Warm up: Warmy+ Take 5 minutes and warm up on today’s exercises. Xfit WOD: 2 rds. for time of: 30 Box Jumps (24/20) 30 HRPU’s 30 Kettlebell Swings (53/35) 30 Front Squats (115/80) 30 K2E 30 Push Press (115/80) 30 Deadlifts (115/80) 30 Wall Balls (20/14) 30 Burpees 30 Double Unders **split reps between partners. […]