Warm up: Warmy+ Tabata, 3 rds of; Wall ball Run baseline to baseline Wall ball thrusters Side plank hold Xfit WOD: Pull up work; 5×7 + 30 second bottom position squat hold.

Warm up: Warmy+ Tabata, 3 rds of; Squats Plank Squat splits Push ups Xfit WOD: Pull up work: 10×5, 20 sec rest in-between sets.

Warm Up: Warmy+ 4 rounds of; 3 HRPU’s, 3 power cleans and 3 BW squats + 20 single skips Hodson’s B-Day (yesterday) WOD: Buy-in 49 DU’s (3:1 singles) 10 rounds for time of; 9 Hang Cleans (75/55) 9 Burpees 9 Front squats (75/55) 9 Pull ups **Combine HC and Burpees as a superset and FS […]

Warm up: Warmy+ 3×5 of push ups, box jumps, American KB swings then run down and back Xfit WOD: For time of; 30,20,30,20 – Box jumps (24/20”) 30,20,30,20 – KB swings (53/35) 30,20,30,20 – KB squats (53/35) 30,20,30,20 – Push press (75/55) **the sets of 20 wear a weighted vest. Pull up work; 12, 10, […]

Warm Up: Warmy+ Make no mistake, this one is going to get real today. It gets gnarly, quick. Our front squat stamina is going to be tested today and don’t be fooled by the load. Buckle up for this mental grind. Your legs will be burning by round 10!