Warm up: Warmy+ 5×1 of triplet; dead to hang clean to jerk + 20 jumping jacks in between sets. Xfit WOD: 4 rounds for time of: 30 push-ups 20 front squats (95/65) 20 push presses (95/65) 30 ab mat sit-ups Rx’d+ weight (115/75) Pull up work; 13,9,8,7,7

Warm up: Warmy+ Take 5-6 minutes and warm up on today’s exercises. Xfit WOD: WOD #1, AMRAP for 5 minutes of; 20 Ab Mat sit ups 20 DU’s (3:1 singles) WOD #2, AMRAP for 5 minutes of; 5 pull ups 15 squats WOD #3, AMRAP for 5 minutes of; 5 thrusters (115/75) 10 deadlifts (185/115) […]

Warm up: Warmy+ 4×4 of front squat to press, 7 push ups in between sets Xfit WOD; 21,18,15,12…then back up of; Hang squat cleans (95/65) HRPU’s KB Swings (53/35) **on rep counts 21 & 15, first rd. run a 400 out on the field. Back up the ladder, run a 400 on 12 & 18 […]

Warm up: Warmy+ 3×5 power cleans, 20 jumping jacks in between sets Xfit WOD; For time: 104 wall-balls 52 pull-ups Rest 2 minute Then, 4 rounds for time of: 28 one-legged squats, alternating 15 power cleans (115/75)

Warm up: Warmy+ Take 6 minutes to warm up on today’s exercises. Xfit WOD (Happy Birthday to the May babies, I think; Chuck, Peter, Lisa and me 😏) For time; Buy-in 47 second plank hold 31 row for cals, 30 wall balls 31 thrusters 95/75, 30 push ups 31 pull ups, 30 KB or dumbbell […]