Warm Up: Warmy+ 5,5,3,3,2 clean and jerk + run baseline to baseline in between sets Xfit WOD: For time: Run 1.5 miles (split between partners, 3 times around/partner) 100 burpees (split between partners) Run 800M (partners run at same time) 100 thrusters (75/55, split between partners) Pull up work; 18,11,10,10,9

Warm Up: Warmy+ 2 Rounds of; 400M + 10 burpees + 20 squats Xfit WOD: 6 rounds for time of: 24 squats 24 push-ups 24 walking-lunge steps (total) Run 400 meters Pull up work; 18,11,10,10,9 = 58

Warm Up: Warmy+ Clusters + 25 jumping jacks.  Work up to a moderate 5RM. Time cap 15 minutes. Xfit WOD: 9-15-21 reps for time of: Thrusters (95/65) Bar-facing burpees Pull up work: 18,11,10,10,9 = 58

After today I’ll be out until 7/23, however I’ll post this Wednesday and Friday. Warm Up: Warmy+ 3x of 3 deads, 3 hang cleans and 3 push presses + 20 DU’s Xfit WOD: 42-30-18 reps for time of: 20-lb. wall-ball shots 75-lb. sumo deadlift high pulls 20-inch box jumps 75-lb. push presses Row (calories) **one […]

Happy Friday the 13th! Warm Up: Warmy+ Take 5 minutes and warm up on today’s exercises Xfit WOD: 3 Rounds for Time 13 Push-Ups 13 Sit-Ups 13 Box Jumps (20 in) 13 Kettlebell Swings (53/35) 13 Push Presses (45 lb) 13 Walking Lunges (each leg) 13 Mountain Climbers 13 Knees-to-Elbows 13 Pull-Ups 13 Dips 13 […]