Warm up: Warmy+ Tabata, 3 rds of; Squats, HRPUs, Single leg RDL, Plank hold Xfit WOD: For time; Between you and your partner, complete 600 total reps using the following 4 exercises. Wall balls (20/14) Pull-ups Slam balls **Burpees – both partners must complete 100 burpees ***every 4:30 minutes, each partner runs 2 laps around […]

Happy October, last quarter of 2026! I’m in AZ; see you Monday. Warm Up: Warmy+ Tabata, 3 rds of: jump squats, push-ups, KB squat, KB snatch Xfit WOD: Buy-in: 800M run 20-minute AMRAP of; 10 Wall balls (target: throw a foot higher than usual, 11′ (M), 10′ (W) 10 (5 per arm) KB snatch (53/35) […]

Warm up: Warmy+ 4×4 GOH + 25 Jumping Jacks Xfit WOD: For time; **P1 starts, completes 5 lunges, P2 finishes the set with 5 lunges. P1 does 3 burpees, then P2 does 3 burpees. P1 completes 25 push presses, then P2 finishes the set with 25. 3 burpees each, then move to round 2, where […]

Warm Up: Warmy+ Tabata, 3 rds of; KB Squats, Plank, run baseline to baseline, KB (American) Swing Xfit WOD; For time of; 10 rounds, 10 reps each; 10 KB Squats (53/35) 10 Push Ups 10 Wall Ball Cleans 10 KB Swings (53/35) 10 Pull Ups **P1 completes the set of all exercises while P2 runs […]

**I’m out traveling today; see you Monday** Warm Up: Warmy+ Tabata, 3 rds of: squats, push-ups, side plank, split squats Xfit WOD: AMRAP, 25 minutes of; 5 Thrusters (95/65) 7 Pull-ups 9 Power cleans (95/65) 11 K2E Couch stretch 2×2 + 3-minute bottom-position squat hold.