I’m Oklahoma bound and won’t be there tomorrow morning. Warm Up: Warmy: 4×4 Push Press + 1 lap run in the gym Xfit WOD: With a running clock, complete 7 rounds of the prescribed work in the order written, as fast as possible. Each round is made up of 49 repetitions: 7 Handstand Push-Ups, 7 […]

Warm up: Warmy+ Tabata, 3 rds of; Wall ball cleans HRPUs Squats Shoulder taps Xfit WOD: AFAP, of; 1200M run (split between partner) Time cap: 40 minutes

Warm up: Warmy+ Tabata, 3 rds. of; Mountain climbers Push ups Barbell only squats Barbell only shoulder press Xfit WOD: In teams of 2, U go I go of; 30 rounds – 6 Power Cleans (75/55) 6 Thrusters (75/55) 6 Burpee over bar **while P1 works, P2 holds plank on odd numbers and holds bottom […]

Warm up: Warmy+ 4×4 Thrusters + 25 Jumping Jacks Xfit WOD: Station 1, 10 minutes of; 5 Deadlifts (135/95) 15 Box Jumps (24/20”) **partner who’s deadlifting holds the weight after rep count until P2 completes box jump count…then switch. Rest 1 minute… Station 2, 10 minutes of; 30 partner wall balls, 15 each (20/14) 2 […]

Warm Up: Warmy+ Tabata, 3 rds. of; Barbell only press Bear crawl – baseline to half court Barbell only Hang cleans Wall ball squats Xfit WOD: For time: 75 Front Squats (95/65) 50 Push Ups 25 SDHP’s (75/55) **Round 1 is the sequence above, Round 2, SDHP’s = 75 reps, Front Squats = 50 reps […]