Warm up Warmy+ Take 5 minutes and warm up on today’s exercises. Xfit WOD: For time of; 200 Wall Balls (20/14) 150 Box jumps (24/20″) 100 Front squat (95/65) 50 Hang snatch (75/55) Cash out: 200 DU’s (split). P1 holds plank for 1 minute while P2 jumps. If P2 can’t complete at least half of […]

It was someone’s birthday yesterday, she turned 38.  You can thank her after today’s misery. Warm Up: Warmy+ Tabata of Squats Sit ups Wall sit Down and back twice Xfit WOD: Teams of 2 complete the following for time, 2 rounds; 38 Deads (split between your partner) (135/115) 38 Hang cleans (115/95) 38 Push presses […]

Warm Up: Warmy+ 5,5,3,3,2 clean and jerk + run baseline to baseline in between sets Xfit WOD: For time: Run 1.5 miles (split between partners, 3 times around/partner) 100 burpees (split between partners) Run 800M (partners run at same time) 100 thrusters (75/55, split between partners) Pull up work; 18,11,10,10,9

Warm Up: Warmy+ 2 Rounds of; 400M + 10 burpees + 20 squats Xfit WOD: 6 rounds for time of: 24 squats 24 push-ups 24 walking-lunge steps (total) Run 400 meters Pull up work; 18,11,10,10,9 = 58

Warm Up: Warmy+ Clusters + 25 jumping jacks.  Work up to a moderate 5RM. Time cap 15 minutes. Xfit WOD: 9-15-21 reps for time of: Thrusters (95/65) Bar-facing burpees Pull up work: 18,11,10,10,9 = 58