Warm up: Warmy+ 4×4 clusters + 20 single skips Xfit WOD: Station #1, 10 minutes of; 5 Thrusters (95/65) 25 DU’s (3:1 singles) 1 minute rest… Station #2, 10 minutes of; 7 T2B Plate push (45×2/45), P1 down P2 back 1 minute rest… Station #3, 10 minutes of; 5 deadlifts (155/115) 9 Box jumps (28/24”) […]

Warm up: Warmy+ Tabata, 3 rds of; Wall ball Run baseline to baseline Wall ball thrusters Side plank hold Xfit WOD: Pull up work; 5×7 + 30 second bottom position squat hold.

Warm up: Warmy+ Tabata, 3 rds of; Squats Plank Squat splits Push ups Xfit WOD: Pull up work: 10×5, 20 sec rest in-between sets.

Warm Up: Warmy+ 4 rounds of; 3 HRPU’s, 3 power cleans and 3 BW squats + 20 single skips Hodson’s B-Day (yesterday) WOD: Buy-in 49 DU’s (3:1 singles) 10 rounds for time of; 9 Hang Cleans (75/55) 9 Burpees 9 Front squats (75/55) 9 Pull ups **Combine HC and Burpees as a superset and FS […]

Warm up: Warmy+ 3×5 of push ups, box jumps, American KB swings then run down and back Xfit WOD: For time of; 30,20,30,20 – Box jumps (24/20”) 30,20,30,20 – KB swings (53/35) 30,20,30,20 – KB squats (53/35) 30,20,30,20 – Push press (75/55) **the sets of 20 wear a weighted vest. Pull up work; 12, 10, […]