Warm Up: Warmy+ 5×3 (1 rep deadlift, 1 rep front squat, 1 rep push press) + run around gym Xfit WOD: Buy in; 25 (ea.) leap frog burpees AMRAP within 25 minutes of; 5 Squat Cleans (95/65) 10 Bent Over Rows (95/665) 15 HRPU’s 20 Push Press (95/65) Cash out; Bottom position squat hold with […]

Warm up: Warmy+ Tabata, 3 rds of; Wall ball cleans T2B Squats Single skips Xfit WOD: 5000M row for 20 minutes AMRAP, 20 minutes of; 15 Wall balls 10 Burpee box jump overs (20”) 15 KB Swings 10 K2E Pull up work; 12,9,7,7,7

Warm up: Warmy+ 4×4 Push press + run down and back Xfit WOD: 3 rounds for time of; 50 Thrusters (total) (75/55) 100 Sit ups (total) 50 Hang cleans (75/55) Cash out 800M run Pull up work; 12,9,7,7,7

Warm up: Warmy+ Tabata, 3 rounds of; Squats Push ups Plank hold Wall sits Xfit WOD: 800M run 50 Pull ups 100 HRPU’s 200 Lunges 800M run Couch stretch 2×1 each leg + hold bottom position x3 minutes

Warm up: Warmy+ 4×3 GTH + 20 DU’s (3:1 single skips) Xfit WOD: Row 5000M AMRAP 20 minutes of; 17 Wall balls 17 Push presses (95/65) 17 burpees 17 Back squats (115/75) Pull up work: 12,8,7,6,6