Warm Up: Warmy+ Tabata, 3 rounds for time of; Wall ball toss Burpee over wall ball Bear crawl Handstand hold Xfit WOD: Each Wednesday for the next couple of weeks one athlete will attempt to row 5000M in 20 minutes. Those whose name is not picked that day will complete a 20-minute WOD and will […]

Warm up: Warmy+ 5×5 deadlifts + 25 single skips Xfit WOD: 7 rounds for time of: 10 Hang cleans (95/65) 10 Box jumps (28/22”) 10 Deadlifts (135/95) 10 Push ups 10 Front squats (115/75) Pull up work; 12,8,7,7,6

Warm up: Warmy+ Xfit WOD: For time: 10,9,8,7…1 of; Squat cleans (95/65) HRUP’s 1,2,3,4…10 of; Push press (95/65) Pull ups Then…50 frog leap burpees (ea. partner) 2×2 couch stretch

Warm up: Warmy+ Tabata, 3 rounds of; Bar hang Wall ball cleans HRUP’s Squats Xfit WOD: For time, 50,40,30,20,10 of; Wall ball Box jumps K2E Ball slams Pull up work; 11,8,7,6,6

Warm up: Warmy+ 4×3 Clusters + 25 jumping jacks Xfit WOD: 20 min EMOM, Goal – 30 seconds on, 30 seconds off, of; 3 Power cleans (115/75) 5 Push ups 7 Squats Pull up work; 11,8,7,6,6