Warm up: Warmy+ Tabata, 3rds of: Dead hang pull ups Wall sits Plank hold (half way down) Squats Xfit WOD: 21,18,15,12,9,6,3 of; Wall balls (P holds plank) Push ups (P wall sits) T2B (P holds bottom position squat) Back squats (115/75) P single skips Cash out 100 (ea.) KB swings Pull up work: 5×7

Warm up: Warmy+ 5×5 Push Press – run once around the gym Xfit WOD: For Time 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 Reps of: Thrusters (95/65) Bar-Facing Burpees Pull up work; 7×5

Happy 40th Birthday Steph! You better show up… Warm Up: Warmy+ Take 6 minutes and warm up on today’s exercises Xfit WOD: For Time 40 Wall Ball Shots (20/14) 40 Hang Cleans (95/65) 40 Pull-Ups 40 Push-Ups 40 Box Jumps (24/20″) 40 Kettlebell Swings (53/35) 40 Air Squats 40 Double-Unders 40 Sit-Ups 40 Burpees

Warm up: Warmy+ 4×4 Thrusters + 20 Jumping jacks Xfit WOD: AMRAP in 24 minutes 6 squats Cleans (115/75) 24 Sit ups 20 HRPU’s 15 Wall balls Pull up work: 5/10

Happy Birthday, Chad! Hope you had a great day! Warm up: Warmy+ 4 rds of 20 KB swings (American) + 20 DU’s Xfit WOD: 3 rds for time of; Buy-in 39 KB swings 20 Weighted lunges – ea leg (95/65) 20 Push press (95/65) 20 Front squats (95/65) 20 K2E 20 Pull ups Cash out […]