Happy Friday The 13th Warm Up: Warmy+ 3 sets of, 1 Power clean, 2 Hang clean and 3 Front squats + 50 single skips Xfit WOD: 13 rounds for time of; 13 DU’s 13 Lunges (while holding a plate, 25/10#) R = 1, L = 2…etc. 13 HRUP’s Pull up work; 17,11,10,9,9

Warm up: Warmy+ Tabata, 3 rds of; Step ups Push ups Wall ball cleans KB Swings – American Style Xfit WOD: Station 1, 10 minute time cap of; 10,9,8…1 Box Jumps (24”) 1,2,3…10 Plate Burpees (25/15# plate weight) Station 2, 10 minute time cap of; 10,9,8…1 Wall Balls (AHAP) 1,2,3…10 KB Swings (53/35) Station 3, […]

Warm Up: Warmy+ 4×4 Squat cleans + 20 jumping jacks Xfit WOD: For Time 50 Deadlifts (95/65 lb) 40 Front Squats (95/65 lb) 30 Toes-to-Bar 400M run Then… 25 Deadlifts (95/65) 20 Front Squats (95/65) 15 T2B 200M run Pull up work; 16,11,9,9,9

Warm up: Warmy+ Tabata, 3 rds of; HRPU’s Squat splits Plank Wall balls Xfit WOD: For time, 25,20,15,10,5 of; Hang cleans (95/65) while P2 hangs from bar Plate push, 7 pushes ea. partner rd 1, then 2, then 6, then 1 then 5 Wall balls (20/14) while P2 wall sits KB swings (53/35) Pull up […]

Warm Up: Warmy+ 4×4 Push Press + 20 single skips Xfit WOD: For time 21,18,15,12,9,6,3 of; Power cleans (95/65) Push ups Wall balls (20/14) DU’s (3:1 singles) Pull up work; 16,11,9,9,9