Warm up: Warmy+ 4×4 clusters + run once around the gym Xfit WOD: First 12 minutes AMRAP of; 5 T2B 7 Squat cleans (95/65) 9 Abmat Sit Ups 1 minutes rest, then… 12 minutes AMRAP of; 50 unbroken (TOTAL) Wall Ball Cleans 20 unbroken (TOTAL) Burpees, P2 holds plank while P1 performs 10 reps 10 […]

Let’s all wish Simeon a Happy Birthday! Thank goodness he’s only 32! I’m out Friday. Warm Up: Warmy+ Tabata, 3 rds of; Bear Crawl Shoulder tap while holding plank Squats (hold 15# plate) Push Press (65/45) Xfit WOD: Buy-in: 32 Burpee over partner AMRAP, for 32 minutes of; 32 Front Squat (95/65, TOTAL) 32 KB […]

Warm up: Warmy+ 4×4 Power Cleans + 25 jumping jacks Xfit WOD: Station 1, each partner completes 75 reps of; Deadlifts (110/75), P2 holds plank while P1 performs deadlifts. Switch when P stops holding plank. Once both partners have completed the Rx’d rep count for dead’s, perform the following; HRPU’s while P holds deadlift weight […]

Warm Up: Warmy+ Tabata, 3 rds of; Squats HRPU’s Split Squats Plank Hold Xfit WOD: 12 (+ 1 bonus rd of 3 reps at each exercise) rounds of; 3 Burpee over bar 5 Squat Cleans (95/65) 7 Pull Ups 9 Wall Balls (20/14) Partner 2 follows P1 Couch Stretch 2×1 + 3 minute bottom position […]

Warm Up: Warmy+ 4×4 Hang Cleans to Push Press + 25 jumping jacks Xfit WOD: Partners exercise for 30 minutes performing the following: 12 Box Jump Overs (24/20″) 6 Shuttle Runs (half court and back = 2) Complex, 3 Deadlifts (135/95#), 6 Front Squats (110/75), 9 Power Cleans (95/65) **P1 starts and completes box jumps, […]