Warm up: Warmy+ 5 minutes on today’s exercises Xfit WOD:

Warm up: Warmy+ 4×3 Clusters + 30 single skips Xfit WOD: 3,6,9,12,15,18,21 for time of; K2E Push Press (95/65) Box jumps (20/24”) Plate push – P1 down, P2 back Pull up work; 12,8,7,6,6

Warm Up: Warmy+ Tabata, 3 rounds for time of; Wall ball toss Burpee over wall ball Bear crawl Handstand hold Xfit WOD: Each Wednesday for the next couple of weeks one athlete will attempt to row 5000M in 20 minutes. Those whose name is not picked that day will complete a 20-minute WOD and will […]

Warm up: Warmy+ 5×5 deadlifts + 25 single skips Xfit WOD: 7 rounds for time of: 10 Hang cleans (95/65) 10 Box jumps (28/22”) 10 Deadlifts (135/95) 10 Push ups 10 Front squats (115/75) Pull up work; 12,8,7,7,6

Warm up: Warmy+ Xfit WOD: For time: 10,9,8,7…1 of; Squat cleans (95/65) HRUP’s 1,2,3,4…10 of; Push press (95/65) Pull ups Then…50 frog leap burpees (ea. partner) 2×2 couch stretch