Happy Birthday, Susie! Warm up: Warmy+ Take 5 minutes and warm up on today’s exercises. Xfit WOD: For time (49 reps per station) Box jumps (20″) Hang clean (75/55) DU’s (3:1 singles) Overhead squat (Barbell only) KB Swings (53/35) SDHP (75/55) Push ups Ab Mat sit ups Goblin squat (53/35) Row (49 calories) Pull up […]

Warm up: Warmy+ Complete 5 reps x’s 3 sets of today’s exercises. Build up thruster weight so last set is workout weight. 10 running single skips. Xfit WOD: Happy Birthday, Kevin! 3 rounds for time; Buy-in 43 frog leap burpees…then 430 meter row 43 Wall Balls (20/14) 43 Box jumps (24/20) 43 Thrusters (95/65) Cash-out […]

Warm up: Warmy+ Xfit WOD: As a team of 2, complete the following for time: 100 Push Press (95/65), while partner holds a handstand against wall 76 Squat Cleans (95/65), while partner holds a wall squat at parallel or below 5, 5, 4, 4, 3, 3, 2, 2, 1, 1 plate push (45×2,45) *Partners may […]

Warm up: Warmy+ Take 12 minutes to complete 5×5 of OH lunges. Plank for 20 secs in between sets. Xfit WOD: Complete as many rounds as possible in 20 minutes of: 20 medicine-ball cleans (20/14) 60 double-unders, or 30 DU’s or 120 singles. Pull up work; 15,10,9,8,8

Warm up: Warmy+ 3×3 dead to clean to push press. Run down and back. Xfit WOD: For time; 9 Box Jumps (30/24) 9 Squat Cleans (95/65) 9 Kettlebell Swings (53/35) 9 Slam Balls (40/30) 9 Push Press (95/65) 9 Burpees **first round, start with 9 reps at each station. Once you and your partner complete […]