Warm Up Warmy+ Tabata, 3 rds of; Wall ball cleans Plank hold Step ups (bleacher) Push ups Xfit WOD: Teams of 3 For Time (25 Minute Cap): 400M Run (w/ Wall ball) 100 Deadlifts (185/115) 400M Run 80 Front Squats (135/95) 400M Run 60 Hang Power Cleans (115/75) 400M Run 40 Push Press (95/65) 400M […]

Warm up: Warmy+ 5,5,3,3,1 of power snatch + 25 jumping jacks between sets Xfit WOD: Five 3-minute AMRAPs in 19 minutes AMRAP in 3 minutes 3 Power Cleans (135/95 lbs) 6 Push-Ups 9 Air Squats Then Rest 1 minute Repeat 5 times Complete as many rounds as possible (AMRAP) in 3 minutes, then rest 1 minute. Start each […]

Warm up: Warmy+ Take 5 minutes and warm up on today’s exercises. Xfit WOD: Happy Birthday, Lisa! (Belated 😬)

Warm up: Warmy+ 3RM Hang Cleans + 20 jumping Jacks and straight leg bear crawl baseline to baseline between sets. Take as many sets to find your 3RM hang clean. 10 minute time cap. Xfit WOD: 21,18,15,12,9,6,3 of; KB Swings (53/35) Goblin Squats (53/35) Handstand hold (21 secs., 18 secs…etc) Pull up work; 17,11,9,9,8

Warm up: Warmy+ Tabata, 3 rds of; Plank hold Squats Handstand hold Push ups Xfit WOD: AMRAP (with a Partner) in 29 minutes 5 Rounds of: Minute 1: Wall Balls (20/14 lb) Minute 2: K2B Minute 3: HRPU’s Minute 4: Push Presses (75/55 lb) Minute 5: Row (calories) Minute 6: Rest Pull up work; 17,11,10,9,9