Give a shout out to Kevin, Happy Birthday man! Enjoy the day. Warm up: Warmy+ 5×3 GTO + run baseline to baseline in between sets. Xfit WOD: AMRAP 25 minutes of; Row 1975 meters (total) 125 hang snatches/KB swings (75#&53) **46 front squats (105#) total **Every 5 minutes complete 46 front squats (total) Pull and […]

Warm up: Warmy+ 5×3 KB snatches + 3 wall ball cleans + 15 jumping jacks. Xfit WOD: Station 1: 4 rds of: 25 wall balls 25 box jumps (24) **P1 completes WB while P2 completes Box Jumps, switch only when both athletes have finished their respected rep count. Then… Station 2: 4 rds of; 25 […]

Warm up Warmy+ Tabata, 3 rds of Split squats HRPU Squat jumps DU’s Xfit WOD: 20 plate pushes (45×2), split 3 rds of Plate OH lunges 21 frog leap burpees Pull up work 5,10,15,10,5

Warm up: Warmy+ 5×5 zombie squats – on last rep hold at bottom for 3 secs. + 20 DU’s Xfit WOD: 10.9.8…1 of: Front squats (115) Push ups Then T2B Push press (95) Then Pull ups SDHP’s (95)

Warm up: Warmy+ 4×3 squat cleans + 25 jumping jacks Xfit WOD: AMRAP in 25 minutes of: 60 cals 50 wall balls 40 push ups 30 burpees 20 front squat (120) 10 burpee to pull ups P1 starts on rower while P2 starts on wall balls, reps are split. Whoever finishes first, that’s their rest. […]