Warm up: Warmy+ Tabata, 3 rds of; Push up Plank Squat handstand hold Xfit WOD: 20 minute AMRAP of; 5 front squats (115/75) 5 deadlifts (185/115) 5 Box jumps (30/24) Run down =1 then back =2…complete 3 more times for a total of 5 *P1 completes all exercises prior to P2 starting. Pull up work; […]

Warm up: Warmy+ 5×5 push presses + 20 mountain climbers. Xfit WOD: Ascending Ladder in 14 minutes 2 Wall Ball (20/14 lb) – Partner 1 2 Synchronized Burpees 2 Wall Ball (20/14 lb) – Partner 2 2 Synchronized Burpees 4 Wall Ball (20/14 lb) – Partner 1 4 Synchronized Burpees 4 Wall Ball (20/14 lb) […]

Warm Up: Warmy+ 5 rounds of – Plank slide to half court + 25 jumping jacks. Xfit WOD: Between you and your partner, complete 10 rounds of the following; 20 second handstand hold (partners work simultaneously) P1, plate push down and back then P2 down and back (45×2,45) 5 clusters (95/65) Pull up work; 15,10,9,8,8

Happy birthday to Shawn (Lee K. as some of you might know him as)! Warm up; Warmy+ Take 5 minutes and warm up on today’s exercises. Xfit WOD: Teams of two complete the following for time (reps are split) 90 Box jumps (24/20) 90 Deadlift (185/115) 90 Jumping pull ups 90 KB swings (53/35) 90 […]

Warm Up: Warmy+ 2×6 (3 squat cleans, 3 push press), 2 warm up set then 2×6. Plank hold (20 secs) in between sets. Xfit WOD: Complete as many rounds as possible in 20 minutes of: 100 DU’s (150 singles) 30 push-ups 5 power cleans (135/95) 5 front squats (135/95) Pull up work; 15,10,9,8,8