Warm up: Warmy+ 3 rds of; 200M run, then 20 squats, 10 push ups and 5 box jumps Xfit WOD: 5 rounds: 30 box jumps @24″, 30 wall-ball shots @20/14, 400 meter run Partners start at one of the exercises, once both have completed it, switch. Partners then run the 400m together while holding wall […]

Warm up Warmy+ 3×5 deadlift + run to baseline and back Xfit WOD: 25 minute AMRAP of; 5 HSPU’s 10 slam balls 15 front squats (95/65) **partner hold 155/95 deadlift while other partner completes 2 rounds of the triplet, then switch. Pull up work; 5×9

Happy Thanksgiving everyone! Let’s burn some extra calories so we can enjoy the feast! Warm Up: Warmy+ Take 5 minutes to warm up on today’s exercises. Xfit WOD: 66 Deadlifts (110/75) 66 Box Jumps (24/20) 66 Kettlebell Swings (53/35) 66 Knees-to-Elbows – partners split reps 66 Sit-Ups 66 Pull-Ups – partners split reps 66 Thrusters […]

Warm Up: Warmy+ 3×4 deads to push press + 20 jumping jacks Xfit WOD: For Time (with a Partner) 7 rounds of ‘Cindy’ 2 rounds of ‘DT’ (105/65) 6 rounds of ‘Cindy’ 2 rounds of ‘DT’ 5 rounds of ‘Cindy’ 2 rounds of ‘DT’ 4 rounds of ‘Cindy’ 2 rounds of ‘DT’ 3 rounds of […]

Warm Up: Warmy+ Tabata, 3rds of; Elevated push up Squats Side plank (right and left) Broad jumps Xfit WOD: 55,34,21,13,8,5,3,2,1,1 for time of; KB swings (53/35) KB squats (53/35) DU’s (single skips 3:1) Pull up work; 5×9