Warm Up: Warmy+ 4×4 Ground to Overhead + 15 squats while holding 15# plate. Xfit WOD: 50,40,30,20,10 of; Wall Ball (20/14) SDHP (75/55) Cash out: Partners carry weighted barbell outside then 2 times down and back on the field.

Warm Up: Warmy+ Tabata, 3 rds. of; Navy Seal Burpees Split Squats Plank Hold Thrusters (barbell only) Xfit WOD: Buy-in: 25 Leap-Frog Burpees (TOTAL REPS) AMRAP in 25 minutes of; 25 Push Press (95/65) TOTAL REPS 25 Weighted Sit Ups EACH 25 Pull Ups TOTAL 25 KB Swings (53/35) EACH Cash-Out: 25 Navy Seal Burpees […]

Warm Up: Warmy+ 4×4 Power Cleans + run baseline to baseline Xfit WOD: 5 Rounds, for time of; 30 Wall Balls 30 Box Jumps (24”) 30 Hang Cleans (95/65) 30 Push Ups 30 Front Squat (95/65) **each partner performs 1, 400M run each round outside. Reps are split. Pull Up Work; 5×8

Warm up: Warmy+ 4×4 clusters + run once around the gym Xfit WOD: First 12 minutes AMRAP of; 5 T2B 7 Squat cleans (95/65) 9 Abmat Sit Ups 1 minutes rest, then… 12 minutes AMRAP of; 50 unbroken (TOTAL) Wall Ball Cleans 20 unbroken (TOTAL) Burpees, P2 holds plank while P1 performs 10 reps 10 […]

Let’s all wish Simeon a Happy Birthday! Thank goodness he’s only 32! I’m out Friday. Warm Up: Warmy+ Tabata, 3 rds of; Bear Crawl Shoulder tap while holding plank Squats (hold 15# plate) Push Press (65/45) Xfit WOD: Buy-in: 32 Burpee over partner AMRAP, for 32 minutes of; 32 Front Squat (95/65, TOTAL) 32 KB […]