Warm up: Warmy+ Tabata, 3 rds of; Split squats Push Ups Squat jumps Plank hold, shoulder taps Xfit WOD: For time of; 100 HRPU’s 100 KB Swings (53/35) 100 Pull Ups 100 KB Squats (53/35) Couch stretch, 2×2 minutes

Probably won’t be there tomorrow. Not feeling well. Warm up: Warmy+ 4×4 Power Cleans + 30 single skips Xfit WOD: 21,18,15,12,9,6,3 of; Front Squats (95/65) K2E Deadlifts (135/75) DU’s (or 3:1 single skips) Pull up work; 5×9

Warm Up: Warmy+ 4×4 Ground to Overhead + 15 squats while holding 15# plate. Xfit WOD: 50,40,30,20,10 of; Wall Ball (20/14) SDHP (75/55) Cash out: Partners carry weighted barbell outside then 2 times down and back on the field.

Warm Up: Warmy+ Tabata, 3 rds. of; Navy Seal Burpees Split Squats Plank Hold Thrusters (barbell only) Xfit WOD: Buy-in: 25 Leap-Frog Burpees (TOTAL REPS) AMRAP in 25 minutes of; 25 Push Press (95/65) TOTAL REPS 25 Weighted Sit Ups EACH 25 Pull Ups TOTAL 25 KB Swings (53/35) EACH Cash-Out: 25 Navy Seal Burpees […]

Warm Up: Warmy+ 4×4 Power Cleans + run baseline to baseline Xfit WOD: 5 Rounds, for time of; 30 Wall Balls 30 Box Jumps (24”) 30 Hang Cleans (95/65) 30 Push Ups 30 Front Squat (95/65) **each partner performs 1, 400M run each round outside. Reps are split. Pull Up Work; 5×8