Warm up Warmy+ 5×3 hang cleans + run down and back in between sets Xfit WOD; 20 total rds of; 5 front squats (135/95) 10 HRPU’s 5 power clean (135/95) 10 lunges P1 works while P2 hangs from pull up bar. Penalty is when partner drops before partner who’s working hasn’t finished. Immediately complete 5 […]

Warm up: Warmy+ 5×2 power cleans + 20 jumping jacks in between sets Xfit WOD: For Time (with a Partner) 200 Box Jump Overs (24/20 in) 150 Wall Balls (20/14 lb) 100 Ground-to-Overheads (95/65) 75 Bar Over Burpees 50 Pull-Ups Partition the work above any way Buy-In/Cash-Out: plank slide walk down and back (each) With […]

Warm up: Warmy+ Tabata, 3 rds of; Hang in L-sit from pull up bar Squat jumps Handstand push ups Step ups Xfit WOD: For Time 100 Kettlebell Swings (24/16 kg) 100 Sit-Ups 100 Air Squats 100 Push-Ups Pull up work 5×10

7am workout It’s Kelton’s 16th bday today! A WOD that doesn’t have a ton of reps! Warm up: Warmy+ Take 5 minutes and warm up on today’s exercises. Xfit WOD: 29 minute AMRAP of; 16 handstand walk (16 steps) 16 wall balls (20/14) 16 power clean (95/65) 16 DU’s 16 front squats (95/65) 16 pull […]

Warm up: Warmy+ Take 5 minutes and warm up on today’s exercises. Xfit WOD: Thanksgiving with the girls. For Time “Angie’s” House 20 Pull-Ups 20 Push-Ups 20 Sit-Ups 20 Air Squats “Helen’s” House 500M Row 21 Kettlebell Swings (53/35 lb) 12 Pull-Ups “Fran’s” House 15 Thrusters (95/65 lb) “Nancy’s” House 500M Row 15 Overhead Squats […]