Happy belated birthday, Lisa! Thanks for bringing the average member age down for the group! Warm up: Warmy+ Tabata, 3 rds of; Squats Push Ups Split Squats Plank (should tap) holds Xfit WOD: 3 Rounds for Time, of; 51 Front Squats (75/55) 51 HRPU’s 51 Power Cleans (75/55) **Round one – split FS and PC, […]

Warm up; Warmy+ Part 1: General Warm-Up (2 Rounds – Moderate Pace) Part 2: Movement Prep (2 Rounds) Use light weights and prep your station. Buy-In (Together – split as needed) 100 Double-Unders (or 150 Single Unders)50 Box Jumps (24/20″) AMRAP 22 minutes Partner B follows partner A until time is up. 1 Round: Cash-Out […]

Warm Up: Warmy+ 2 Rounds – Moderate Pace: Then – 2 Minutes Partner Flow: Alternate with your partner: Xfit WOD: Total Time: 30 minutes Buy-In (Together – split reps as needed) 100 Wall Ball Shots (20/14 lb) AMRAP 25 (Alternating Rounds) Partner A completes one full round, then Partner B completes the next. Repeat until […]

Warm up: Warmy+ Tabata, 3 rds of; Split squats Push Ups Squat jumps Plank hold, shoulder taps Xfit WOD: For time of; 100 HRPU’s 100 KB Swings (53/35) 100 Pull Ups 100 KB Squats (53/35) Couch stretch, 2×2 minutes

Probably won’t be there tomorrow. Not feeling well. Warm up: Warmy+ 4×4 Power Cleans + 30 single skips Xfit WOD: 21,18,15,12,9,6,3 of; Front Squats (95/65) K2E Deadlifts (135/75) DU’s (or 3:1 single skips) Pull up work; 5×9