Warm up: Warmy+ Tabata, 3 rds. of; Plank hold Wall sit Run, down and back Bar hang Xfit WOD: 300 Wall balls (20/14) 200 Push ups 100 Pull ups Reps split, EMOM 3 burpees

Warm up: Warmy+ 4×4 clusters + 25 single skips Xfit WOD: 3, 10 minute stations of; #1 7 Burpee to box jump (20”) 10 Power cleans (95/65) #2 7 Front squats (115/75) 10 Toes 2 bar #3 7 Thrusters (95/65) 10 slam balls Pull up work; 18,11,10,10,9

Warm up: Warmy+ 800M run Xfit WOD: 3 rounds for time of; 50 KB swings (53/35) 50 KB squats (53/35) **wear weighted vest Pull up work; 18,11,10,10,9

Warm Up: Warmy+ Tabata, 3 rds of; Wall ball cleans Plank hold Split squats Burpees Xfit WOD: 21,15,9,9,15,21 for time of; Wall ball (20/14) Push ups Box jumps (20/24”) Weighted lunges (front rack barbell weight 75/55) Pull up work; 18,11,10,10,9

Happy November! Warm up: Warmy+ 4×1 of deadlift – hang clean – front squat + 20 jumping jacks Xfit WOD: Station 1; 7 Front Squat (115/75) 10 HRUP’s 10 minute cap Station 2; 7 Power Cleans (95/65) 10 second Bar Hang Hold 10 minute cap Station 3; Plate Push KB Farmer Carry (70/53) 10 minute […]