Warm up; Warmy+ 4×3 of ground to overhead, 3×4 front squat + 30 single skips Xfit WOD: 5 Rds. for time of; 15 Wall balls (20/14) 15 Box jumps (24”) 15 Front squats (95/65) 15 K2E 15 Push press (95/65) Pull up work; 5×7

Happy Memorial Day! We’ll meet at 6:30am Warm up: Warmy+ Tabata, 3 rds of; Squats Push ups Sit ups Hang from pull up bar Xfit WOD: “Murph”

Happy Memorial Weekend! Warm Up: Warmy+ Tabata, 3 rds. of; HRPU’s Weighted squats (holding 25# plate) Plank Hold Reverse lunges Xfit WOD: Team of 2 for time of; 1000M run (3 1/2 times around field) 200 BW Sqauts 800M run 160 Lunges 600M run 120 Sit Ups 400M run 80 Push Ups 200M 40 Burpees […]

Warm Up: Warmy+ 2 rounds of: 5 HSPU’s, 10 barbell front squats, 5 pull ups, 10 barbell push presses. Finish with running 2 laps around the gym Xfit WOD: Pull up work: 5×10

I’m out of town until Tuesday. You’ll see tomorrow’s post but I won’t be able to post one for Monday. Warm up: Warmy+ Tabata, 3 rds. of; Bear crawl Squat, holding 15# plate Push ups Burpee to pull up Xfit WOD: AMRAP in 22 minutes of; 7 Push Press (95/65) 14 Back Squats (95/65) 7 […]