Warm Up: Warmy+ Tabata, 3 rds. of; Barbell lunges Push ups Split squats Plank hold (shoulder taps, R and L) Xfit WOD: On a 25-minute clock, perform as many rounds and repetitions as possible of the prescribed work in the order written. Partners can split the work as needed (except for the chest-to-bar pull-ups, of […]

I’m out tomorrow. Warm up: Warmy+ Tabata, 3 rds of; Squat jumps Plank hold Lunge to baseline Burpees Xfit WOD: 25 minute AMRAP of; 10 SDHPs 15 Push Ups 20 Wall Ball Cleans 25 (each leg) Lunges w/ 25/15# Plate Held Over Head Pull Up Work; 6,5,5,4,3

Warm up: Warmy+ Take 5-7 minutes and warm up on today’s exercises Xfit WOD: Pull up challenge 6,5,5,4,3

Warm Up: Warmy+ 4×2 of deadlift > hang clean > front squat > push press – run down and back Xfit WOD: Pull up work; 6,5,5,4,3 = 23 **challenge – over the next ~24 weeks, try building up to completing 60 reps over 5 rounds**

The next post will be 7/7, next Monday. Have a safe and fun 4th of July! Warm Up: Warmy+ 4×4 Deadlift + 6 Step Ups + Run baseline to baseline Xfit WOD: For time: Station #1, 10 minute time cap: 10 Burpee Box Jump Overs + 10 Deadlifts (135/95), P1 works one exercise while P2 […]