Warm Up: Warmy+ 4×4 Hang Cleans to Push Press + 25 jumping jacks Xfit WOD: Partners exercise for 30 minutes performing the following: 12 Box Jump Overs (24/20″) 6 Shuttle Runs (half court and back = 2) Complex, 3 Deadlifts (135/95#), 6 Front Squats (110/75), 9 Power Cleans (95/65) **P1 starts and completes box jumps, […]

Warm up: Warmy+ Tabata, 3 rds of; Squats HRPUs High Knees Bear Crawl Xfit WOD: For time; 10,9,8,7…1 of Wall Ball Cleans (20/14) KB Swings (53/35) 1,2,3…10 of Pull Ups Push Press (95/65) 6 total laps, alternating with your partner walking around gym while holding 35/25# plates. If plates fall, 3 burpees to plate then […]

Warm up: Warmy+ Tabata, 3 rds of; Navy Seal Burpees Wall Sit Wall Ball Cleans Plank Shoulder Taps Xfit WOD: 5 Rounds for Time: 30 Wall Balls (20/14) 25 Slam Balls 20 SDHP (95/65) 15 K2E 10 Navy Seal Burpees 5 Squat Cleans (95/65) Pull Up Work; 5×7

Happy April! Warm up: Warmy+ 4×2 of Power Clean – Front Squat – Push Press + 25 jumping jacks Xfit WOD: For time, 21,18,15,12,9,6,3 of; Front Squats (105/65) Push Press (105/65) Box Jumps (24/20″) Pull Ups Couch Stretch 2×1, 3-minute bottom position squat hold

There’s a birthday sighting to the one and only…Happy Birthday JT! Warm up: Warmy+ 4×4 Power Cleans + run around the gym. Xfit WOD: 3 Rounds of; 40 Wall Balls 40 Hang Clean (95/65) 40 HRPU’s Time Cap – 31 minutes **each partner completes 40 reps with each exercise. Pull Up Work; 5×8