I’m out tomorrow. Warm up: Warmy+ 4×3 deadlifts + 25 jumping jacks Xfit WOD: 10 rounds for time, of; P1 – 2 rds of Cindy (5 pulls, 10 push ups, 15 squats) while P2 completes 9 dead’s, 6 power cleans and 3 push presses (95/65)…switch. Pull up work: 10,8,7,6,6

Warm up: Warmy+ Tabata, 3 rds of; Pistols Push ups Squats Plank Xfit WOD: For time, 50,40,30,20,10 of; Wall balls (20/14) Box jumps (24/20”) HRPU’s Pull up work; 10,8,6,6,6

Warm up: Warmy+ 4×4 ground to overhead + bear crawl baseline to half court Xfit WOD: 10 rounds of: 8 front squats 6 push press 4 thrusters Weight (95/65) Pull up work; 10,8,6,6,7

I’m traveling tomorrow. See ya Monday. Warm up: Warmy+ 5×3 strict press + 25 jumping jacks Xfit WOD: 21-18-15-12-9-6-3 reps for time of: Push press (95/65)Pull ups Cash out 3×5 bent over rows at 75% of 1 rep max + 2 minute couch stretch (each leg)

Warm up: Warmy+ 3×30 sec on 30 sec off of; Bear crawl Walking lunges (forward) Sit ups Xfit WOD: For Time Tabata Back Squats (95/65 lb) Continue until 100 Back Squats are completed Perform max back squats in 20 seconds, then rest for 10 seconds. Repeat until 100 back squats are completed. Cut off time […]