Warm up: Warmy+ Xfit WOD: For Time (with a Partner) 150 Push-Ups / Goblet Squat Hold (53/35 lb) 150 KB Swings / Overhead Plate Hold (45/25 lb) 50 Synchronized Plate Ground-to-Overheads (45/25 lb) 500 DU’s (as a group), 3:1 singles 50 Synchronized Plate Ground-to-Overheads (45/25 lb) 150 KB Swings / Overhead Plate Hold (45/25 lb) […]

Warm up: Warmy+ 5×3 power cleans + run down and back Xfit WOD: AMRAP, 22:22 of; 5 push press (105/75) 10 box jumps (24/20) 15 HRPU’s Every 2:22 perform 2 squat cleans (105/75), and 2 burpee box jumps Pull up work; 5×9

Warm up: Warmy+ 4×3 squat cleans + 25 jumping jacks Xfit WOD: 5 thrusters (95/65) 15 lunges (each leg) 45#/25# plate 10 thrusters 15 lunges 15 thrusters 15 lunges 20 thrusters 15 lunges 25 thrusters 15 lunges **every 2:00, 3 burpees to plate, each partner Pull up work; 4×9

I’m out tomorrow Warm up: Warmy+ Take 5 minutes and warm up on todays exercises. Xfit WOD: 5 Rounds For Total Reps 1 minute Wall Ball Shots (20/14 lb) 1 minute Sumo Deadlift High-Pulls (75/55 lb) 1 minute Box Jumps (20 in) 1 minute Push Press (75/55 lb) 1 minute DU’s 1 minute Rest Pull […]

Happy Birthday Kev! Glad you’re still in your 40’s – should be an easy one. Warm Up: Warmy+ Tabata, 3 rds of; Wall ball cleans Plank Split squats Push ups Xfit WOD: Buy-in 47 DU’s (3:1 single skips) 25 minute AMRAP of; 47 Wall balls 47 Hang snatches (75/55) 47 KB swings (53/35) Cash out […]