Warm up: Warmy+ Tabata, 3 rds. of;Split squatsHRPU’sK2EPlank holds Xfit WOD: For TimeBuy-In: Plank slide down and back Then, wear a Weight Vest (20/14 lb) and complete:Single Plate-Pinch Carry (45, or whatever you can grab) x4 around the gym20 Air Squat (every rest) Then, remove the Weight Vest, and complete 10-9-8-7-6-5-4-3-2-1 reps of:Single Kettlebell Deadlifts […]

Warm up: Warmy+ 4×3 power cleans + bear crawl to half court Xfit WOD: For time-1 person works, the other rests- 7 rounds each- 1x Round of DT Plate push (45×2) 10 HSPU 1 round of “DT” 12x Deadlift 9x Hang power cleans 6x Push jerks This is a nasty partner wod. The wod should […]

March challenge cont. – today, 20 sec. plank holds x3, 3/9 90 PU, 3/10 25 sec. plank holds x2, 3/11 100 PU, 3/12 25 sec. plank holds x3, 3/13 110 PU, 3/14 30 sec. plank holds x2. Warm up: Warmy+ 4×3 clean and jerk + run and down and back Xfit WOD: WOD #1, 5 […]

Warm up: Warmy+ 100 thrusters (barbell only) + partner wheel barrel walks (to half court). Break up thrusters however you want but every break BOTH partners walk. Xfit WOD: 1,2,3…10 then 10,9,8…1 of; Burpee to KB swing 2,4,6…20 then 20,18,16…2 of; DU’s 1,2,3…10 then 10,9,8…1 of; Step up while holding KB (20”) **Every 2 minutes […]

For those interested, the March challenge will be 2000 push ups over the next 31 days. The challenge started 3/1 with 45 push ups. Today, 2 sets of plank holds for 10 seconds each. On 3/3, complete 50 push ups, 3/4 10 second plank holds x3, 3/5 70 push ups, 3/6 20 second plank holds […]