I’m out Friday. No WOD will be posted. Warm Up: Warmy+ Tabata, 3 rds of; Squats Plank holds Lunges Push Ups Xfit WOD: For time, you and your partner complete (each Rx’d rep) the following (if you have a KB, please bring it); 800M run (relay style) 60 KB Squats (53/35) 50 Burpees Over Partner […]

Warm up: Warmy+ 4×4 Power Clean + run baseline to baseline Xfit WOD: 175 Wall Ball (20/14) 125 Push Ups 75 Power Cleans (95/65) Pull up work; 8,8,7,6,5

Warm Up: Warmy+ 2 rounds of – 10 HRPUs, jump to 10 KB squats to 10 K2E to 10 KB swings Xfit WOD: AMRAP in 22 minutes of; 15 KB Swings (53/35) 15 Wall Balls 15 KB Squats 15 HRPUs Pull up work; 8,8,7,6,5

Warm up: Warmy+ Tabata, 3 rds. of; Squats Push Up Side jumps Plank (L & R shoulder taps) Xfit WOD; This is an every minute on the minute (EMOM) workout where Partner A has one minute to finish the reps. Whatever time is left in the minute is rest time. While Partner A completes the […]

Warm up; Warmy+ 4×4 Trusters + 5 burpees Xfit WOD: Station #1, 10 minutes of; Squat Clean (95/65) Station #2, 10 minutes of; Push Press (95/65) Station #3, 10 minutes of; Push Ups (make sure to count total reps as well as make station 3 your last station.) **work for 30 seconds, rest for 30 […]