Warm up: Warmy+ Tabata, 3 rds of; Split squats Plank hold Squat jumps Run (baseline to baseline) Xfit WOD: Station 1, 10 minutes EMOM of; 7 KB Swings (53/35) 7 KB Squats Station 2, 10 minutes E:30 O:30 of; Plate push Station 3, 10 minutes EMOM of; 7 K2E 7 Push ups Pull up work: […]

Warm up: Warmy+ 3 sets of 3 reps each exercise of; Front Squats, Thrusters and Push Press + 25 single skips. Xfit WOD: 5 rounds for max reps of:1 minute of wall-ball shots1 minute of power cleans (75/55)1 minute of box jumps (20”)1 minute of push presses (75/55)1 minute of DU’s or singles Rest 1 […]

Happy December! Warm up: Warmy+ 3 sets of; 3 deads, hang cleans and front squats Xfit WOD: 10,9,8,7…1 for time of; Box jump over (24/20”) Push Press (95/65) Burpee over bar DU’s (3:1 singles) Squat Cleans (95/65) Pull up work; 18,11,10,10,9

Warm up;: Warmy+ Tabata, 3 rds. of; Plank Hold bottom position squat Push ups Barbell only thrusters Xfit WOD; Finish with 25 pull ups to equal 60 total

Warm up: Warmy+ 4×4 deadlifts + 25 jumping jacks Xfit WOD: 21,18,15,12,9,6,3 of; Front squats (95/65, (21-12), 110/75, 9-3) KB swings (53/35) Deadlifts (95/65, (21-12), 110/75, 9-3) Pull up work; 18,11,10,10,9