Warm Up: Warmy+ 4×4 Front Squats + 3 HRPUs + 2 Pull Ups Xfit WOD: Buy-in: 50 Wall Balls (each partner) For Time: **One partner works while other partner rests** Couch Stretch 2×2 each leg + 3 minute bottom position squat hold

It was Chris’ birthday Monday and Jason forgot it…so, we’re celebrating tomorrow and excited to see how Chris performs during his birthday WOD Warm Up: Warmy+ Take 5 minutes and warm up on today’s exercises. Xfit WOD: Complete the following for time: 198 Box Jumps (24″) 198 DU’s (2:1 single skips) 198 Abmat Sit Ups […]

Warm up: Warmy+ 4×4 GOH, + 25 jumping jacks Xfit WOD: Station #1: Plate Push – P1 down, P2 back Time cap: 10 minutes – goal – 20 down and backs total Station #2: AMRAP – KB Swings (53/35) P1 starts and has 30 seconds to complete AMRAP then switch – goal – 200 total […]

Warm up: Warmy+ Tabata, 3 rds of; Wall ball squats American KB Swings Barbell thrusters Sit ups Xfit WOD: 10 rounds for time of ; 3 Thrusters (95/65) 5 K2E 7 Lunges (each leg, holding 25# plate 9 KB Swings (53/35) 11 Wall ball cleans **you go I go** Pull up work; 10,10,9,9,8

Warm Up: Warmy+ Tabata, 3 rds of; Split squats Push up Squats Plank hold with shoulder taps. Xfit WOD: 30 minute time cap of; 5 Pull Ups 5 KB Squats (53/35) 5 HRPUs 5 Wall Balls **P1 gets through each exercise within 45 seconds then P2 goes. Try to maintain 5 reps but if time […]