Warm up Warmy+ 3 rds of: 10 Back extension 15 KB swings 20 step ups 30 jumping jacks Xfit WOD: 20 minute AMRAP of: 10 pull ups 20 box jumps (20/24”) 800M run or 1000m row or 3 minutes on the bike Leg work. 5×8 one legged squats using 4-6 inch elevated structure to stand […]

Warm up Warmy+ Tabata, 3 rds. Of Push ups Squats K2E Step ups Xfit wod: 1 to 10 to 1 Reps (Pyramid with Multipliers) of: 1 Burpee 2 Mountain Climbers 3 Sit-Ups With a running clock, as fast as possible perform the prescribed work in the order written. For each round of the pyramid, do […]

Warm up: Warmy+ 5×3 power cleans + 1 min of something cardio in between sets Xfit WOD: On the up ladder, 5,10,15,20,25 complete; Hang clean (95/65) Ring pulls (or barbell rows – 95/65) On the down ladder 25,20,15,10,5 complete; Front squats (95/65) Weighted sit ups (use wall ball or a plate weight. If using plate, […]

Warm up: Warmy+ Take 10 minutes and warm up on 3 reps of OHS (complete 5 sets) Start with bar weight and add weight if you’re hitting all 3 reps at the lower weight. In between sets work on one legged squats, 8/leg at a height of 4-6” (stacking 2 25# plates = 4”) Xfit […]

Warm up: Warmy+ 3×10 back squats + 5×10 back extensions. Keep the weight light on the 3×10 but pause 2-5 seconds between each rep. Xfit WOD: 21,18,15,18,21 of: Pull ups Wall ball cleans Burpees Cash out – Burn 150 cals within 10 minutes.