Warm up: Warmy+ Tabata, 3 rds of; Plank Lunges Wall ball cleans Hollow hold Xfit WOD: AMRAP for 30 minutes of; 5 Deadlift (135/75) 7 Push press (95/65) 9 Box jumps (24”) 11 Lunges (75/55) 13 Abmat sit ups Pull up work; 9,8,7,6,7

Warm Up: Warmy+ 4×4 Front squats + 10 push ups + 20 jumping jacks Xfit WOD: 50-40-30-20-10 for time of; Squat cleans (95/65) SDHP’s (95/65) K2E Plate push down, partner back (odd number rep count for each exercise) Pull up work: 9,8,7,7,6

Thank you to all our men and women who have and serving our country! Warm up: Warmy+ Tabata, 3 rds of; Squats Hang from bar Lunges HRPU’s Xfit WOD: On a running clock, perform 44 rounds of the prescribed work in the order written, as fast as possible 2×1 couch stretch

Warm up: Warmy+ Tabata, 3 rds of; Push ups Xfit WOD; 2×1 couch stretch + 3 minute bottom position squat hold.

Warm up: Warmy+ 4×2 of power clean – front squat – push press + 20 jumping jacks. Xfit WOD: 500 (total) partner wall balls (20/14) **each time the ball is dropped, held against the wall…anything other than the ball being passed to partner, a penalty of 5 burpees + 5 front squats (115/75) is performed […]