Warm Up: Warmy+ Tabata, 3 rds. of; Hollow hold Plank hold Squats Lunges XfitWOD: Pull up work; 10,7,6,6,5

A special guess will be working out with us tomorrow. Warm Up: Warmy+ 4×4 Clusters + 20 jumping jacks Xfit WOD: “the mustache” 200 Total Wall Balls (20/14) 100 Total Box Jumps (24″/20″) 75 Total Thrusters (95/65) 65 Total Hang Cleans (95/65) Cash out: 60 Total Leap Frog Burpees **Work for 30 seconds, rest for […]

Warm up: Warmy+ Tabata, 3 rounds of; Lunges Plate to overhead (25/15) Hold bottom position squat while holding plate (15/10) Hold from bar Xfit WOD: Station 1: 10 minutes of; P1 pushes plate to baseline while P2 completes 5 burpees. P2 runs down to baseline and pushes plate back while P1 completes 5 burpees. Continue […]

Warm up: Warmy+ 4×3 GTO + bear crawl to half court and back Xfit WOD: For time, 10 rds. Of; 10 Front squats (95/65) 5/5 HRPU’s/burpees 10 Hang cleans (95/65) 5/5 T2B/sit ups Pull up work: 9,7,6,5,5

Warm up: Warmy+ Tabata, 3 rds of; Split squats 5, strict T2B, no kipping. Wall ball cleans Handstand hold Xfit WOD: Pull up work; 9,7,6,5,5