Happy August! Warm up: Warmy+ Tabata, 3 rds of; Run baseline to baseline Squats Bear crawl to mid court HRPU’s Xfit WOD: 5100M row (it sucks to be the last person to row, an extra 100m has been added. Good luck!) 20 minute AMRAP of; 3 Deadlifts (135/95) 6 Push ups 9 Squats Pull up […]

Warm up: Warmy+ 3×3 of deadlift to hang clean to front squat + 20 jumping jacks. Xfit WOD: 10 rounds for reps of: 30 seconds of burpees Rest 30 seconds30 seconds of squat cleans (95/65)Rest 30 seconds Pull up work; 15,10,9,8,8

Warm Up: Warmy+ Tabata, 3 rds of; Split squats Push ups Wall sit Plank hold Xfit WOD:

Warm up: Warmy+ Tabata, 3 rds. of; Hang cleans Squats HRPU’s Thrusters Xfit WOD: 5000M row (Peter or Kevin) 20 minute AMRAP of; 3 Power cleans (95/65) 6 Push ups 9 sqauts Pull up work; 14, 10, 8, 8, 8

Warm up: Warmy+ 7×3, 20” box jump while holding wall ball, American KB Swings + 20 jumping jacks Xfit WOD: Pull up work: 14,10,8,8,8