Warm up: Warmy+ Tabata, 3rds of; Handstand hold Squats KB swings Bear crawl Xfit WOD: 250 KB swings ** every 3rd minute plate push down, partner pushes back. (45×2). Begin WOD with plate push. Pull up work 3×12 Accumulate 5 minutes in bottom position while holding KB.

Warm Up: Warmy+ Take 5 minutes to warm up on today’s exercises – this “could” be a long WOD – 40+ minutes. Try showing up a little early to help set up, 5:15ish Xfit WOD: For Time (with a Partner) 58 Box Jump Overs (24/20 in, alternate) 2,500 meter Run (together) – Run will be […]

Warm up: Warmy+ 3 rds of; 5 K2E, 10 push ups, 20 sec hang from bar 30 DU’s Xfit WOD: 150 wall balls 200 HRPU’s 250 KB swings **reps split between partners. Pull up work; 5×10

Warm up; Warmy+ 5 minutes on today’s exercises Xfit WOD: The Filthy Fifty WOD is completed as follows:  50 Box Jumps (24/20 inches) 50 Jumping Pull-Ups 50 Kettlebell Swings 50 Walking Lunges (bodyweight) 50 Knees-to-Elbows 50 Push Press (45/35 pounds) 50 Slam balls 50 Wall Ball Shots (20/14 pounds) 50 Burpees 50 Double-Unders

Warm Up: Warmy+ 4×3 deads + jumping jacks Xfit WOD: 10,9,8…1 for time of; Deads (185#) Box jumps (30”) Pull up’s ***P2 follows P1, the only rest is when partner hasn’t finished Rx’d rep count. However, every 2:30 minutes perform 3 burpee box jumps/partner. Push up work; 5×5 (right to left) Couch stretch 3 minutes […]