Warm Up: Warmy+ Tabata, 3 rds of; Squats using 15# plate Plank hold Step ups Row Xfit WOD: Teams of 2 or 3, complete the following within 22 minutes or 6 total rounds. 1000M Row 10 Deads (115#) 10 Box Jumps (24″) 10 Front Squats (115#) **while P1 starts to row, P2 and P3 begin […]

March challenge cont. – today’s the last day – complete 250 push up’s. Warm up: Warmy+ 4×3 Squat cleans + 25 jumping jacks Xfit WOD: 10 Rounds for Time (with a Partner) 7 Hang Cleans (115) 29 Air Squats 10 Push Ups Pull up work; 5×10

Warm Up: Warmy+ Tabata, 3 rds. of; handstand hold split squats (use box jump) hollow hold Farmer carry using KB’s Xfit WOD: Station #1, 20,18,16…1 of; Box jumps (24″) 10,9,8…1 of; KB squats (70#) Station #2, 20,18,16…1 of; KB Swings (53) 10, 9, 8…1 of; wall ball cleans (20#) Pull up work; 5×10

March challenge cont. – today, 40 sec. plank hold x3, 3/25 200 PU’s, 3/26 45 sec. plank hold x2, 3/27 220 PU’s, 3/28 60 sec. plank hold x2. Warm Up: Warmy+ Tabata, 3 rds. of; HRPU’s Squats Plank hold Lateral jumps over bar AMRAP 20 minutes of; 3,2,1…go start with 10 bar facing burpees (simultaneously […]

Warm up: Warmy+ 2 rds of today’s exercises Xfit WOD: For Time (with a Partner) 7 rounds of ‘Cindy’ 2 rounds of 12 deads, 9 hang cleans, 6 push press (95) 6 rounds of ‘Cindy’ 2 rounds of 12 deads, 9 hang cleans, 6 push press (95) 5 rounds of ‘Cindy’ 2 rounds of 12 […]