Warm up: Warmy+ Tabata; Bear crawl Side planks Push ups Wall ball cleans Xfit WOD: While P1 is running 1 mile, P2 is performing the following Wall balls KB Swings HRPUs AMRAP, sets of 10 reps each exercise working up to completing 600 TOTAL reps When P1 has finished their run, P2 is off running […]

Warm-up Warmy+ Tabata, 3 rounds of; Squats Push-ups Split squat Plank hold Xfit WOD: Station 1, 10 minutes of; AMRAP of Thrusters (95/65) **While P1 is completing thrusters, P2 completes 2 rounds of “Cindy” and then a switch occurs. Continue until the 10 minutes is up.** Rest for 1 minute, then… Station 2, 10 minutes […]

Warm Up: Warmy+ 4×2 of Deadlift to Front squat to Push press + 20 jumping jacks Xfit WOD: One partner works at a time. You go, I go style. From 0:00-2:00, Partner A does 8 Wall Balls, 8 Deadlifts, 8 Power Cleans, and 8 Shoulder-to-Overheads, then runs until time is up. Then, from 2:00-4:00, Partner […]

Happy March! Warm-up Warmy+ 4 rounds of 10 wall balls, 7 HRPU’s + bear crawl to half-court Xfit WOD: 50,40,30,20 (100 burpees) of; Wall ball cleans (20/14) Push-ups Then 100 burpees Pull-up work: 10,9,8,7,6

Warm-up: Warmy+ Tabata, 3 rds of; American swings Power Cleans (barbell only) Squats Wall ball cleans Xfit WOD: For time, w a partner of; 1,4,7,10,13,16,19 (then down the ladder with each exercise) Wall balls (20/14) KB Swings (53/35) Hang cleans (95/65) **Every other round, the partner who’s not working runs 1 lap around the gym.** […]