Warm Up: Warmy+ Tabata, 3 rds of; Wall ball cleans Plank hold Split squats Burpees Xfit WOD: 21,15,9,9,15,21 for time of; Wall ball (20/14) Push ups Box jumps (20/24”) Weighted lunges (front rack barbell weight 75/55) Pull up work; 18,11,10,10,9

Happy November! Warm up: Warmy+ 4×1 of deadlift – hang clean – front squat + 20 jumping jacks Xfit WOD: Station 1; 7 Front Squat (115/75) 10 HRUP’s 10 minute cap Station 2; 7 Power Cleans (95/65) 10 second Bar Hang Hold 10 minute cap Station 3; Plate Push KB Farmer Carry (70/53) 10 minute […]

Happy WODoween! Warm up: Warmy+ 4×4 Thrusters + run baseline back to baseline Xfit WOD: AMRAP of; 31 Wall balls 30 Burpees 31 Push press (75/55) 30 K2E Pull up work; 18,11,10,10,9

Warm up: Warmy+ Tabata, 3 rds of; Squats Plank hold High knee skips HRPU’s Xfit WOD: For time, of; 100 pull ups 100 sit ups 100 push ups 100 lunges (ea. leg)

Warm Up: Warmy+ 4×4 Push Press + 20 single skips Xfit WOD: 34,21,13,8,5,3,2,1,1 of: Squat cleans (95/65) Box Jumps (24/20″) DU’s (3:1 single skips) Slam Ball Pull up work; 18,11,10,10,9