Warm up: Warmy+ Tabata, 3 rds of; DB deadlifts Single skips decline push ups Run down and back Xfit WOD: 5 Rounds for Time 8 Pull-Ups 30 Dumbbell Walking Lunges (25/15) 8 Double Dumbbell Burpee Deadlifts (2x 50/35 lb) 30 Dumbbell Walking Lunges (35/15) 2×2 each leg for 1 minute couch stretch

Warm up: Warmy+ Xfit WOD: Station 1, 10 minute time cap: 10 wall ball (20/14) 10 HRPU’s Switch once each partner completes the Rx’d rep count. Rest 30 seconds Station 2, 10 minute time cap: KB Squats (53/35) Farmer carry, walk baseline to baseline (70/53) Switch once each partner completes the Rx’d rep count. Rest […]

We missed it but won’t forget it, Happy Belated Birthday Kev! Warm up: Warmy+ 4×3 front squats +25 singles Xfit WOD: Buy-in: 49 DU’s (3:1 singles) AMRAP, 25 minutes of; 49 (Total) wall ball squat cleans 49 (Total) AbMat sit ups 49 (Total) Front squats (75/55) 49’ plate push (45×2/45), to half court 49 (Total) […]

Warm up: Warmy+ 3 rounds of: 7 step ups 7 HRUP’s 7 lunges (holding 45/25 plate) each leg 7 wall ball cleans Xfit WOD: With a running clock, complete 22 rounds of the prescribed work in the order written as fast as possible with a partner. Partition the work as necessary. Pull up work; 5×7

Warm up Warmy+ Tabata, 3 rds of; Wall ball twists Barbell RDL’s Decline push up 1 lap around gym Xfit WOD: For time, 4 rds of; 50 (total) weighted wall ball sit ups 50 (total) thrusters (barbell only) 50 (total) KB swings (45/30) 50 (total) slam balls Pull up work: 5×7