Warm up: Warmy+ 3×3 power cleans + 25 jumping jacks  Xfit WOD: 75 power snatches (75/55) – split reps 10 front squats (115/75) 10 bar-facing burpees 20 front squats (115/75) 20 bar-facing burpees 30 thrusters 75/55 30 bar-facing burpees Pull up work 5×10

Happy Friday the 13th Warm up: Warmy+ Hold plank for 2 minutes….1 minute rest then begin WOD.  Xfit WOD: “Deck of Cards” Hearts = KB squats (53/35) Spades ♠️ = HRPU’s Clubs =  KB swings (53/35) Diamonds = wall ball (20/14) Every 4th round complete 13 DU’s or 39 singles.  Pull up work; 5×10

Warm up: Warmy+ 100 (TOTAL) lunges – partners lunge at same time. One partner holds empty bar overhead. Make sure each partner completes an even rep count with and without weight.  6 minute time cap, rest 2 minutes…then Xfit WOD: 10 rounds, :30 on :30 rest of; Thrusters (95/65) Burpees Between rounds 1-3 determine your […]

Reminder – big gym is under construction so we’ll meet in the little gym Warm Up: Warmy+ Tabata, 3 rounds of; Push up’s Squats Sit up’s Mountain climbers Xfit WOD: For time, 25,20,15,10 of; Wall balls, box jumps (24″20), KB thrusters (35/20) While partner works, other partner holds plank (on 25 and 15 rep count […]

Warm Up: Warmy+ 3×10 Back squats (every third rep hold at the bottom for 3 seconds) – 10 burpees in between sets Xfit WOD: 21,18,15,12,9,6,3 of; Back Squats (95/65) Push press (95/65) on one numbers, Power snatch (95/65) on even numbers DU’s (3:1 single skips) + plate push (down and back) 45×2, 45# Pull up […]