Warm Up: Warmy+ 4×4 Push Press + 15 Air Squats + 25 jumping jacks Xfirt WOD: Complete as many rounds as possible in 10 minutes of: 10 front squats (95/65)15 hand-release push-ups P1 starts on front squats while P2 completes HRPUs, partners switch when each has completed the rep count and begins the opposite exercise. […]

Warm up: Warmy+ 4×4 Power Cleans + run down and back. Xfit WOD: 7 rounds for time of: 7 handstand push-ups7 Squat cleans (105/65)7 knees-to-elbows7 Deadlift (135/95)7 burpees7 kettlebell swings, (70/53)7 pull-ups Stretch: 2×2, each leg couch stretch + 3 minute hold in bottom position.

Warm up: Warmy+ 4×4 Clusters + 25 jumping jacks Xfit WOD: 3,2,1…go, first 15 minutes P1 completes 10 push-ups, runs down to baseline, and performs 10 thrusters (75/55) while P2 holds wall sit. Once P1 is finished, P2 runs down to baseline, performs 10 thrusters then runs back to baseline and finishes round with 10 […]

Warm up: Warmy+ Tabata, 3 rds of; Splits squats HRPU’s Squat jumps Bear crawls Xfit WOD: Station #1: Burpee over box (24/20″), use court lines to determine burpee count. The box will be set up at baseline, and suicide runs will be performed. First line 9 burpees, half court 7 burpees, 3/4 line 5 burpees, […]

Happy belated birthday, Kev! Warm up: Warmy+ Tabata, 3 rds of; Plank shoulder taps Squats KB (American) swings Lunge (forward) Xfit WOD: AMRAP, 25 minutes of; 100 KB swings (53/35) 100 reverse lunges (hold 25# plate) 100 Abmat Sit up 100 KB Deadlift (70/53) Pull up work; 10,9,8,7,6