Warm up: Warmy+ 3×4 thrusters + 20 jumping jacks Xfit WOD: 3 rounds of; 31 Lunges (53/35) each leg 31 burpees over bar (you go I go) **every 2 minutes each partner performs 1 bear complex. Weight is 75/55 Pull-up work; 4×10

Warm up: Warmy+ Tabata, 3 rds of; Waiter walk with KB Squat jumps Push ups Lunges Xfit WOD; 5 minutes, complete as many plate pushes with partner. P1 to baseline, P2 back 10 minutes, complete as many wall ball reps. P1 performs 15, switch then with P2. Continue until time expires. 15 minutes, complete as […]

Ugh, last day of the year. Here’s to a better 2022. Happy New Year, I appreciate you all. Warm up: Warmy+ Take 5 minutes and warm up on todays exercises. Xfit WOD: For Time 31 Push Presses (75/55 lb) 31 Pull-Ups 31 Snatches (75/55 lb) 31 Sit-Ups 31 Toes-to-Bars 31 Push-Ups 31 Box Jumps (24/20 […]

Warm Up: Warmy+ 3 sets of; 3 deads, to 3 hang clean then 3 back squat Xfit WOD: For time, 21,15,9,18,12,6 complete the following; Wall balls (20/14) Deadlift (135/75) Pull ups Front squat (105/65) **one partner works at a time. the partner who’s not working is wall sitting (knees 90 degrees) If enough stick around, […]

Warm up: Warmy+ 4×4 Power cleans + 25 jumping jacks Xfit WOD: 25 min AMRAP: 10 Push-press (105/75) 10 KB Swings (53/35) 10 box-jumps (20/24) **one athlete working at a time Pull up work; 7×4