Warm up: Warmy+ Tabata, 3 rds of; Split squat Plank hold Mtn climbers Hollow hold Xfit WOD; For time, 3 rds., 21,15,9 of; KB swings (53/35) HRPU’s KB squats (53/35) Pull up work; 4×10

Warm up: Warmy+ 5 rds of; 10 squats, 5 HRPU’s and 3 pull ups. In between sets, run baseline then run backwards back to baseline. Xfit WOD: For Time (with a Partner) 4 laps around the gym (while holding wall ball) 80 Wall Ball Shots (20/14 lb) 80 Power Snatches (75/55 lb, alternate every 5 […]

Warm up: Warmy+ 4×3 clusters + run down and back Xfit WOD: For time, 25,20,15,10,5 of; Wall ball sit ups (20/14) Squat cleans (75/55) + add 10 lbs next rounds KB swings (53/35) Hang cleans (75/55) + add 10 lbs next rounds Pull up work; 6×6

Warm up: Warmy+ 5×5 squat cleans + 25 jumping jacks Xfit WOD: 5 Rounds For Total Reps in 29 minutes 1 minute Wall Ball Shots (20/14 lb) 1 minute Sumo Deadlift High-Pulls (75/55 lb) 1 minute Box Jumps (20 in) 1 minute Push Press (75/55 lb) 1 minute DU’s 1 minute Rest Pull up work; […]

Another G.D. birthday WOD. Guess this one isn’t too bad – Happy Birthday JT, glad someone in the group is under 20 – way to rock the cradle, Ginger!! Warm Up: Warmy+ Take 6 minutes and warm up on today’s exercises Xfit WOD: For time, complete the following; 37 Burpees (non-weighted) 37 Power cleans ((95/65) […]