Simple and short – Murph! I’m out, family in town.

Warm up: Warmy+ 400M run, at each corner 5 HRPU’s plus 5 squats Xfit WOD: For Time 50 Burpees 400 meter Run 100 Push-Ups 400 meter Run 150 Walking Lunges 400 meter Run 200 Air Squats 400 meter Run 150 Walking Lunges 400 meter Run 100 Push-Ups 400 meter Run 50 Burpees **partners split reps, […]

Warm up: Warmy+ Take 5 minutes and warm up on today’s exercises. Xfit WOD: AMRAP (with a Partner) in 31 minutes 31 Burpees 31 Double-Unders 31 Deadlifts (95/65) 31 Push-Ups 31 Box Jumps (24/20 in) 31 Hang Power Cleans (95/65) 31 Air Squats 31 Kettlebell Swings (24/16 kg) 31 Shoulder-to-Overheads (95/65) 31 AbMat Sit-Ups 31 […]

Warm up: Warmy+ 5,4,3,2,1 of squat cleans + 20 jumping jacks Xfit WOD: For Time 27-24-21-18-15-12-9-6-3 Push-Ups 10 Front squats (95/65) (after each set of Push-Ups) Pull up work; 5,5,4,4,3,3

Warm up: Warmy+ Take 5 minutes and warm up on today’s exercises. Xfit WOD: For Time 50 Box Jumps (24/20 in) 50 Jumping Pull-Ups 50 Kettlebell Swings 50 Walking Lunge Steps 50 Knees-to-Elbows 50 Push Presses (45/35 lb) 50 Dips 50 Wall Ball Shots (20/14 lb) 50 Burpees 50 Double-Unders Pull up work; 3×10