Don’t bitch to me about today’s WOD, thank Kevin and Chuck for offering their comments on the text thread the other day. Oh, and it’s Dave and Jason’s birthday (this week.) You can thank them too! Warm Up: Warmy+ Take 5-7 minutes and warm up on today’s exercises Xfit WOD: For Time 45 Wall Ball […]

Warm up: Warmy+ Tabata, 3 rds of; Push ups Squats Mountain climbers Plank Xfit WOD: 3,2,1…P1 runs 400M while P2 rests. Once back, P2 runs while P1 competes 20 wall balls. Complete this 2 more times. Then frog leap burpees down length of field. Finish with a 400m run plus wall balls/ partner Pull up […]

Warm Up: Warmy+ 4×3 Power cleans + 10 lunges (R&L=1) Xfit WOD: For time, 10 rds of; 10 Deadlifts (115/75) 5 Power cleans (115/75) 10 Front squats 9115/75) **on odd rounds run 200M ***on even rounds, 7 bar facing burpees, alternate with partner Pull up work; 8,7,7,5,5

Warm Up: Warmy+ Tabata, 3 rds of; KB snatch Mountain climbers KB squats Plank hold Xfit WOD: 150 Wall balls 150 KB swings Finish with a 800M run Pull up work; 8,7,5,5,5

Warm up: Warmy+ 4×4 clusters + 20m bear crawl Xfit WOD: 3 rounds: 30 Squat-cleans @95/65LBS, 30 HRPU’s 800 meter run Pull up work; 8,7,5,5,5