Warm up: Warmy+ Tabata, 3 rds of – squats, plank (shoulder taps), split squats and KB swings (American) Xfit WOD: Station #1: AMRAP of: KB Swings (53/35) **one partner holds plank, at failure, switch Time Cap 12 minutes Station #2: Wall Balls (20/14) **one partner hangs from the bar, at failure, switch Time Cap 12 […]

Warm Up: Warmy+ 4×2 of Squat Clean > Push Press > Front Squat + 25 Single Skips Xfit WOD: Complete the following within the first 20 minutes; One partner runs 1 mile (treadmill) while the other partner completes AMRAP of Cindy (5 pull-ups, 10 HRPUs, and 15 weighted squats (holding 25# plate). Switch when the […]

Happy February! Warm Up: Warmy+ 4×4 Squat Cleans + 25 Jumping Jacks Xfit WOD: For 30 minutes, partners work for 30 seconds of; 10 Front Squats (95/65) 10 Box Jumps (24″) 10 Push Ups **P1 starts, completes 10 front squats within 30 seconds, P2 starts on the 30-second mark and completes 10 front squats. The […]

A belated birthday to Kevin. Happy 51st, old man. Warm Up: Warmy+ Tabata, 3 rds of – Squats, Bar Hand, Plank Slides, Lunges Xfit WOD: AMRAP, for 25 minutes of; 51 Thrusters (75/55), Split 51 Weighted Abmat Sit Ups (Wall ball for weight), Split 51 25# Plate Lunges (R=1, L=2…etc.) 51 DU’s (3:1 singles) One […]

Warm Up: Warmy+ 4×4 Power Cleans + 5 T2B Xfit WOD: Follow your partner of – 5 Pull Ups + 5 Box Jumps (28/24″) 10 HRPUs + 10 Hang Cleans (75/55) 15 BW Squats + 15 KB Swings (53/35) P1 starts on pull-ups while P2 starts on jumps. Switch only when both partners have completed […]