Warm up: Warmy+ Tabata, 3 rds of; Plank hold Bottom of squat hold Hollow hold Jumping jacks Xfit WOD: 5 rds of; 1 minute wall ball 1 minute HRPU’s 1 minute body weight squats 1 minute KB swings 1 minute barbell thrusters 1 minute rest Pull up work; 5×8

Warm Up: Warmy+ 50 barbell thrusters, split 2 sets with a 200M run in between Xfit WOD: For time; 7 rounds of – 10 Box jumps (24/20) 10 Walking lunges, front rack (95/65) Run to North side of field 10 Push ups 10 Sit ups Run back to south side of field…that’s round 1 Pull […]

Warm up: Warmy+ Tabata. 3rds of; Hold KB in bottom position squat Push ups Walking lunges while holding KB Hold push up position half way down for 20 seconds Xfit WOD; 10-9-8-7-6-5-4-3-2-1 Reps For Time Burpees Kettlebell Thrusters (53/35) Burpees Kettlebell Sumo Deadlift High-Pulls (53/35) Burpees Kettlebell Swings (53/35) For the Thrusters hold the kettlebell […]

Warm up: Warmy+ 4×4 power cleans + 25 jumping jacks Xfit WOD: 25,20,15,10,5 of; Squats cleans (95/65) Push press (95/65) 400m run (w/ partner) Pull up work; 9,7,5,6,8

**I’m out of town tomorrow. See you Monday. Warm up: Warmy+ 5×4 push press + 25 jumping jacks Xfit WOD: For time 21,18,15,12,9,6,3 of; Front squats (95/65) Ground to overhead (75/55) HRPU’s Weather looks marginal so feel free to set up in or outside. Pull up work; 3×10