A belated birthday to Kevin. Happy 51st, old man. Warm Up: Warmy+ Tabata, 3 rds of – Squats, Bar Hand, Plank Slides, Lunges Xfit WOD: AMRAP, for 25 minutes of; 51 Thrusters (75/55), Split 51 Weighted Abmat Sit Ups (Wall ball for weight), Split 51 25# Plate Lunges (R=1, L=2…etc.) 51 DU’s (3:1 singles) One […]

Warm Up: Warmy+ 4×4 Power Cleans + 5 T2B Xfit WOD: Follow your partner of – 5 Pull Ups + 5 Box Jumps (28/24″) 10 HRPUs + 10 Hang Cleans (75/55) 15 BW Squats + 15 KB Swings (53/35) P1 starts on pull-ups while P2 starts on jumps. Switch only when both partners have completed […]

Warm Up: Warmy+ Tabata, 3 rds. of; Bar only back squats, HRPUs, Wall Ball Cleans, Plank taps Xfit WOD: Station #1, 10 rounds of; 10 Wall Balls (20/14) 5 Burpees **P1 completes 10 WBs while P2 completes 5 burpees. Once both partners have finished the Rx’d rep, switch. Each partner completes 100 WBs and 50 […]

Warm Up: Warmy+ Tabata, 3 rds. of Squats, HRPUs, KB Deadlifts, Bear Crawl (baseline to half court) Xfir WOD: For time of; For Time Buy-In: 26 Total Leap Frog Burpees Then 6 Rounds of: 19 Kettlebell Swings (53/35 lb) 20 Push-Ups 19 Goblet Squats (53/35 lb) Buy-Out: 3 minutes and 49 seconds Forearm Plank Hold* […]

Warm Up: Warmy+ 4×4 Thrusters + run baseline to baseline Xfit WOD: Pull up work: 10,9,8,7,6