I’m out of town. See you on Monday. Warm up: Warmy+ 2 rds of today’s exercises, 10 reps each exercise Xfit WOD; “Barbara” 5 rounds For time, resting 3 mins between each round: 20 Pull-ups, 30 Push-ups, 40 Sit-ups, 50 Squats.

Warm Up: Warmy+ Dead to hang clean to front squat to press @ 3×3 Xfit WOD: 5 Rounds of; 1 minute Wall Balls (20/14) 15 reps/athlete 1 minute Sumo Deadlift High-Pulls (75/55) 15 reps/athlete 1 minute Box Jumps (20″) 15 reps/athlete 1 minute Push Press (75/55) 15 reps/athlete 1 minute Row (15 calories/athlete) 1 minute, […]

Warm up: Warmy+ 3 rds., tabata style of: Squats Handstand holds Plank Dips Xfit WOD: 50,40,30,20,10 of; KB squats (53/35) Box jumps (24/20″) kB Swings (53/35) Pull up work; 15,10,9,8,8

Warm Up Warmy; 5×3 Front squat pause at bottom for 2 secs (each rep). 20 jumping jacks in between sets. Xfit WOD: Teams of 3: AMRAP 30: Plate push (45×2/45) 9 total/rd (1=baseline to baseline) 75 Wall balls (20/14) 50 Power Cleans (65/45) *Add (20/10) to barbell each round. **Athletes will split up the work […]

Warm up: Warmy+ Take 5 minutes and warm up on today’s exercises. Xfit WOD: 30 Wall Balls (20/14 lb) 30 Hang Cleans (95/65 lb) 30 Jumping Pull-Ups 30 Deadlifts (95/65 lb) 30 Push-Ups 30 Box Jumps (24/20 in) 30 Kettlebell Swings (53/35) 30 HSUP’s (modified, toes on bleacher) 30 Air Squats 30 Hang Snatches (95/65 […]