Warm up: Warmy+ Tabata, 3 rds. of; Mountain climbers Push ups Barbell only squats Barbell only shoulder press Xfit WOD: In teams of 2, U go I go of; 30 rounds – 6 Power Cleans (75/55) 6 Thrusters (75/55) 6 Burpee over bar **while P1 works, P2 holds plank on odd numbers and holds bottom […]

Warm up: Warmy+ 4×4 Thrusters + 25 Jumping Jacks Xfit WOD: Station 1, 10 minutes of; 5 Deadlifts (135/95) 15 Box Jumps (24/20”) **partner who’s deadlifting holds the weight after rep count until P2 completes box jump count…then switch. Rest 1 minute… Station 2, 10 minutes of; 30 partner wall balls, 15 each (20/14) 2 […]

Warm Up: Warmy+ Tabata, 3 rds. of; Barbell only press Bear crawl – baseline to half court Barbell only Hang cleans Wall ball squats Xfit WOD: For time: 75 Front Squats (95/65) 50 Push Ups 25 SDHP’s (75/55) **Round 1 is the sequence above, Round 2, SDHP’s = 75 reps, Front Squats = 50 reps […]

I’m out Friday. No WOD will be posted. Warm Up: Warmy+ Tabata, 3 rds of; Squats Plank holds Lunges Push Ups Xfit WOD: For time, you and your partner complete (each Rx’d rep) the following (if you have a KB, please bring it); 800M run (relay style) 60 KB Squats (53/35) 50 Burpees Over Partner […]

Warm up: Warmy+ 4×4 Power Clean + run baseline to baseline Xfit WOD: 175 Wall Ball (20/14) 125 Push Ups 75 Power Cleans (95/65) Pull up work; 8,8,7,6,5