Happy Birthday Kevin! (this past Saturday) Warm up: Warmy+ 5×5 of front squats + straight legged bear crawl (baseline to half court) Xfit WOD: 4 rounds for time of; 20 push press (95/65) 20 squat cleans (95/65) 20 HRPU’s 31 DU’s (3:1 singles) Pull up work; 15,11,9,9,8

I’m out of town. See you on Monday. Warm up: Warmy+ 2 rds of today’s exercises, 10 reps each exercise Xfit WOD; “Barbara” 5 rounds For time, resting 3 mins between each round: 20 Pull-ups, 30 Push-ups, 40 Sit-ups, 50 Squats.

Warm Up: Warmy+ Dead to hang clean to front squat to press @ 3×3 Xfit WOD: 5 Rounds of; 1 minute Wall Balls (20/14) 15 reps/athlete 1 minute Sumo Deadlift High-Pulls (75/55) 15 reps/athlete 1 minute Box Jumps (20″) 15 reps/athlete 1 minute Push Press (75/55) 15 reps/athlete 1 minute Row (15 calories/athlete) 1 minute, […]

Warm up: Warmy+ 3 rds., tabata style of: Squats Handstand holds Plank Dips Xfit WOD: 50,40,30,20,10 of; KB squats (53/35) Box jumps (24/20″) kB Swings (53/35) Pull up work; 15,10,9,8,8

Warm Up Warmy; 5×3 Front squat pause at bottom for 2 secs (each rep). 20 jumping jacks in between sets. Xfit WOD: Teams of 3: AMRAP 30: Plate push (45×2/45) 9 total/rd (1=baseline to baseline) 75 Wall balls (20/14) 50 Power Cleans (65/45) *Add (20/10) to barbell each round. **Athletes will split up the work […]