Warm up: Warmy+ 4×3 squat cleans + 25 jumping jacks Xfit WOD: 5 thrusters (95/65) 15 lunges (each leg) 45#/25# plate 10 thrusters 15 lunges 15 thrusters 15 lunges 20 thrusters 15 lunges 25 thrusters 15 lunges **every 2:00, 3 burpees to plate, each partner Pull up work; 4×9

I’m out tomorrow Warm up: Warmy+ Take 5 minutes and warm up on todays exercises. Xfit WOD: 5 Rounds For Total Reps 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 […]

Happy Birthday Kev! Glad you’re still in your 40’s – should be an easy one. Warm Up: Warmy+ Tabata, 3 rds of; Wall ball cleans Plank Split squats Push ups Xfit WOD: Buy-in 47 DU’s (3:1 single skips) 25 minute AMRAP of; 47 Wall balls 47 Hang snatches (75/55) 47 KB swings (53/35) Cash out […]

Warm up: Warmy+ 3×3 of deads to hang clean + bear crawl to half court and back Xfit WOD: 7 rds., 3 minute intervals with 1 minute rest of; 3 front squats (135/95) 6 burpees 9 pull ups Cash out; 3x 1 minute couch stretch (each leg)

Warm up: Warmy+ 4×4 bent over rows + 20 Single skips Xfit WOD; 25 minute AMRAP of; Odd #’s 30 Wall balls (20/14) P1 15 Box jumps (24/20) P2 10 SDHP’s (95/65) Even #’s 30 Wall balls (20/14) P2 15 Box jumps (24/20) P1 5 Clusters (95/65) Pull up work; 3×10, 2×7