Warm up: Warmy+ 5×3 front squats + 5 HSPU’s (either against the wall or use bleacher for support) Xfit WOD: Complete as many rounds as possible in 20 minutes of: 20 burpees 15 back squat (95/65) Pull up work; 15,10,9,8,8

Warm Up: Warmy+ Xfit WOD: You and your partner have 30 minutes to complete the following: #1 – 21,15,9 of; Thrusters (75/55) Burpee of bar **every 3rd minute stop what you’re doing and hold assisted L-sit for 30 seconds, P2 completes the second half of the minute. Use bleacher to place hands on and have […]

Warm up: Warmy+ 5×3 deads + 20 jumping jacks Xfit WOD: AMRAP (with a Partner) in 20 minutes 400 meter run 10 burpees over box (20/24″) 10 pull ups 10 front rack walking lunges (75/55) Partner A runs 400 meters while Partner B completes as many rounds as possible (AMRAP) of 10 pull-ups, 10 toes-to-bar, […]

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 […]