Warm up: Warmy+ 4X4 front squats + half court bear crawl and back Xfit WOD: Five 3-minute AMRAPs in 19 minutes AMRAP in 3 minutes 3 Power Cleans (135/95 lbs) 6 Push-Ups 9 Air Squats Then Rest 1 minute Repeat 5 times Complete as many rounds and repetitions as possible (AMRAP) in 3 minutes of […]

Happy birthday Kevin!! Warm up: Warmy+ Tabata, 3 rds of; Squats Hang from bar Step ups Push ups Xfit WOD: Buy-in 45 burpees (split) 4 rounds of; 19 hang snatch (75/55) 19 front squats (115/75) split 19 box jump overs (20/24″) 19 push press (105/65) split 19 cal rows Cash-out 45 pull ups (split)

Warm up: Warmy+ 5,5,3,3,1 Thrusters + 15 DU’s Xfit WOD: 5 minutes of; 10 SDHP’s (115/75) 10 Box jumps (24/30) 15 sec rest 5 minutes of; 10 push ups 10 pull ups 15 sec rest 5 minutes of; 10 Thrusters (95/65) 10 T2B 15 sec rest 5 minutes of; 10 deads (225/135) 10 burpees 15 […]

Warm up Warmy+ 5×3 Ground to Overhead + 25 jumping jacks Xfit WOD: 5 rds for time of; 20 HRPU’s 20 KB squats (53/35) 20 wall ball sit ups Pull up work: 5×10

Warm up: Warmy+ 5×3 clusters + run down and back Xfit WOD: 40 partner leap frog burpees 30 snatches (75/45) 30 burpees (alternate) 30 snatches (95/55) 20 burpees (touching 6 in” above your standing reach) 30 snatches (115/65) 10 burpees Time cap 20 mins. Pull up work; 5×10