Warm up: Warmy+ 4×3 hang snatch + 20m bear crawl Xfit WOD: 23 minute AMRAP of; 10 wall balls 5 front squats (135/95) 10 HRPU’s 5 deadlifts (185/115) Finish the round with a partner run down and back. Pull up work; 6,5,4,3,2,1,2,3,4,5,6

Warm up: Warmy+ Tabata, 3 rds of; Plank hold Squats Push ups Step ups Xfit WOD: 11 Rounds for Time 6 Burpees 12 Sit-Ups 16 Box Jumps (24/20 in) 200 meter Run Pull up work; 5×10 Between pull up sets, hold handstand against wall for 30 secs each rd.

Happy birthday to my better half! Warm up: Warmy+ 4×3 of push press + 25 jumping jacks Xfit WOD: Buy-in – 52 push ups 6 rds of; 11 bar jumps (while holding wall ball) 11 hang cleans (95/65) 11 thruster (95/65) 11 KB swings (53/35) 11 front rack lunges (95/65) Cash out 69 (total) pull […]

Warm Up: Warmy+ 3×10 of Power Snatch + 5 push ups (on 5th push up, jump up and run length of field, jog back) Xfit WOD; 21,18,15,12,9,6,3 for time of; Squat Cleans (95/65) Box jumps (24/20”) Burpee over bar (alternate w/ partner) Pull up work; 5×8

Warm up: Warmy+ 5×3 thrusters + 20M bear crawl Xfit WOD; For time of; 250 Wall Balls (each athlete) **after 50 reps by both athletes complete 3 power cleans and 3 front squats (135/95) Pull up work; 5×8