Happy pre-Halloween! Warmy+ 4×4 Clusters + 1 run (baseline to baseline) Xfit WOD: Pull up work; 5,6,7,6,5

Warm up: Warmy+ 4×4 Power clean + 25 jumping jacks Xfit WOD: Station 1; 10,9,8…1 of; Push press (95/65) Front squat (95/65) Then…4 plate pushes Station 2; 1,2,3…10 of; k2E Burpees over bar Pull up work; 5,7,9,7,5

Warm Up: Warmy+ Tabata, 3 rds of; American KB swings Squat splits Plank hold Squats Xfit WOD: Teams of 3, for 30 minutes accumulate 750 total reps. While one team member is out running one mile teammates 2 & 3 start accumulating reps of; Round 1: Teammate 1 runs Wall balls (20/14) & KB Swings […]

Warm Up: Warmy+ 4×4 Deadlift + 25 single skips Xfit WOD: Every 1 minute, complete:1 bear crawl (to half court)3 deadlifts (135/95)5 knees-to-chest Every minute, add 1 knees-to-chests. Complete as many rounds as possible for 10 minutes. Then rest for 1 minute… For time:100 double-unders (3:1 singles)50 wall ball squat cleans25 pull ups50 wall ball shots100 […]

Warm Up: Warmy+ 4×4 Power Cleans + 25 jumping jacks Xfit WOD: For time; 125 Front Squats (95/65) 125 Burpees **every other minute walk one lap around the gym holding AHAP a KB** Pull up work; 9,9,9,9,9