Happy New Year! 2021 is going to be great. Maybe even Kevin starts working out again. Warm up: Warmy+ Take 5 minutes and warm up on today’s 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 in) 31 […]

Warm up: Warmy+ 3×4 ground to overhead + 10 cal rows Xfit WOD: For time:21 Thrusters (95)21 Kettle bell swing (53)21 Pull-upsRow 500 meters 15 Thrusters (105)15 Kettle bell swing (53)15 Pull-ups Row 500 meters 9 Thrusters (115)9 Kettle bell swing (53)9 Pull-upsRow 500 meters

Happy Holidays! Warm up: Warmy+ Tabata, 3 rds of; Squats Hang from bar Baseline to baseline run Plank Xfit wod; Start with 20 push ups then 1 squat. Rd 2, 19 push ups and 2 squats…continue until last set where you’re doing 1 push up and 20 squats.

Warm up Warmy+ 5 minutes on today’s exercises. Xfit wod; “12 days of Christmas” 1 Power clean (75) 2 thrusters (75) 3 push press (75) 4 pulls 5 K2E 6 SDHP’s (75) 7 power snatch (75) 8 KB Swings (53) 9 box jumps (24”) 10 DU’s 11 burpees 12 OH lunges (holding plate, 45#)

Warm up: Warmy+ 3×4 ground to overhead + bear crawl to half court and back Xfit wod: With a running 24 minute clock preform the following AMRAP; 5 front squats (105) 5 KB swings (53) 5 hang cleans (105) EMOM (odd minutes) 5 pull ups EMOM (even minutes) 5 T2B