Happy September! Warm up: Warmy+ 4×4 Power cleans + 20 single skips Xfit WOD: WOD #1 10 minute time cap; 150 Double-Unders 75 Abmat Sit-Ups 50 Squat Cleans (75/55 lb) 25 T2B 2 minute rest…then 12 minute AMRAP of; 10 HRPU’s 10 Wall balls (20/14) Plate push to baseline Pull up work; 15,10,9,9,8

Warm Up: Warmy+ 4×4 Clusters + 20 jumping jacks Xfit WOD: 25 minute AMRAP of; 12 Deadlifts (115/75) 9 Hang cleans (95/65) 6 Burpees over-bar 3 Thrusters (95/65) Cast out: 3 minute plank hold Pull up work; 15,10,9,9,8

Warm Up: Warmy+ Tabata, 3 rds. of; Wall ball cleans Plank Squat jumps HRUP’s Xfit WOD: 5 rounds of Cindy for time For 10 minutes – 10 Wall balls (20/14) 10 KB Swings (53/35) 5 rounds of Cindy for time Pull up work; 15,10,9,9,8

Warm up: Warmy+ 4×4 GTO + 20 single skips Xfit WOD:

Warm Up: Warmy+ Tabata, 3 Rds. of; Split squats HRPU’s Run baseline to baseline Mountain climbers Xfir WOD: For time:50 burpees400-m run100 push ups400-m run150 walking lunges400-m run200 squats400-m run150 walking lunges400-m run100 push ups400-m run50 burpees **reps are split with partner. 3,2,1…go P1 starts burpees, when P1 stops they start their run and P2 starts burpees. P2 completes the same rep […]