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

Warm Up: Warmy+ 2 rounds of – 10 HRPUs, jump to 10 KB squats to 10 K2E to 10 KB swings Xfit WOD: AMRAP in 22 minutes of; 15 KB Swings (53/35) 15 Wall Balls 15 KB Squats 15 HRPUs Pull up work; 8,8,7,6,5