Happy November! Warm Up: Warmy+ Tabata, 3 rds of; Squats Push Ups Push Press (barbell only) Step Ups Xfit WOD: 100 Push Press (95/65) 100 Weighted Sit Ups 100 HRPUs 100 Squats (hold plate #25) Pull Up Work: 10,9,9,8,8

Happy Halloween! Warm Up; Warmy+ Tabata, 3 rds of; Pull Ups Plank Hold Squats KB American Swings Xfit WOD: Pull Up Work; 10,9,8,9,8

Warm Up: Warmy+ 4×4 GtOH + 5 step ups + 5 push ups Xfit WOD: 5,6,7…15, for time of; Station #1; Burpee > Box Jump (24”) **partner who’s not preforming the exercise, single skips until P finishes the Rx’d rep count.** Station #2; Front Squat (95/65) > Weighted Sit Ups (25# plate) **partner who’s not […]

Warm up: Warmy+ 4×4 Front squats + run baseline to baseline Xfit WOD: 50, Wall balls, HRPUs 25, Thrusters (75/55) 40, Wall balls, HRPUs 20 Clusters (75/55) 30, Wall balls, HRPUs 15 Thrusters 20, Wall balls, HRPUs 10 Clusters 10, Wall balls, HRPUs 5 Thrusters Pull up work; 10,9,9,8,8

Warm Up: Warmy+ Tabata, 3 rds of; Squats Bar hang Lunges American KB swings Xfit WOD: 1,2,3…10,10,9,8…1 for time of; Pull Ups KB swings 53/35 Squats KB Squats Weighted Sit Ups **Perform the above exercises 1 up to 10** K2E **Perform the above exercises 10 down to 1** Couch Stretch 2×1 + 3 min bottom […]