Warm up Warmy+ 3 rds, tabata of: Push ups Split squats Hang from bar Down and back 5 Rounds 1 minute Wall Ball Shots (20/14 lb) 1 minute Sumo Deadlift High-Pulls (75/55 lb) 1 minute Box Jumps (20 in) 1 minute Push Press (75/55 lb) 1 minute DU’s 1 minute Rest Pull up work 8,7,5,5,5 […]

Warm up: Warmy+ 3×10 KB Swings + 10 HRUP’s + 10 squats Xfit WOD: 100 Devil KB Swings (53/35) 200 Push ups 300 Squats **while partner accumulates reps from the exercises above, other partner runs down and back, wearing a weighted vest. Once partner is back from run, switch. Vest is on only during the […]

No class tomorrow.

Warm up Warmy+ 4×3 Clusters + 25 single skips Xfit WOD: 5 rounds for time of; 10 push press (95/65) 50 DU’s (3:1 singles) 10 Power cleans (95/65) 15 T2B 10 Back squats (95/65) Pull up work; 8,7,5,5,5

Warm up: Warmy+ Tabata, 3 rds of; Box jumps (12”) Push ups Wall ball squats Plank hold Xfit WOD: 1 mile run 30,25,20,15,10 of; Wall ball (20/14) wearing weighted vest Box jumps (24/20”) wearing weighted vest Cash out: 400m run weighted 600m run Pull up work: 8,7,5,5,5