Happy belated birthday, Kev! Warm up: Warmy+ Tabata, 3 rds of; Plank shoulder taps Squats KB (American) swings Lunge (forward) Xfit WOD: AMRAP, 25 minutes of; 100 KB swings (53/35) 100 reverse lunges (hold 25# plate) 100 Abmat Sit up 100 KB Deadlift (70/53) Pull up work; 10,9,8,7,6

Traveling tomorrow. See you Monday. Warm up: Warmy+ 4×4 strict press + 20 jumping jacks Xfit WOD: Complete the complex seven times, unbroken (without letting go of the bar or resting it on the ground) to complete one round. Complete five unbroken rounds, increasing the weight and resting as needed between each round to complete […]

Warm Up: Warmy+ 4×4 deadlift + 10 step ups + 25 jumping jacks Xfit WOD: For time of: 21,18,15,12×2,9,6,3 of; Deadlift (115/75) Box jumps (24/20″) Power cleans (95/65) HRPU’s **EMOM 4 burpees, each partner Pull up work; 10,9,8,7,6

Warm up: Warmy+ Tabata, 3 rds of; Step ups Push ups Hold bottom position squat 1/2 burpee Xfit WOD: Pull up work; 10,9,8,7,6

Warm Up: Warmy+ Tabata, 3 rds of: Should taps in plank position Squats while holding 25# plate HRPU’s Split squats Xfit WOD: 50,40,30,20,10 of; Front squats (75/55), 50,30,10 – Thrusters 40,20 KB swings (53/35) DU’s (2:1 singles) Pull up work: 10,9,8,7,6