Warm up: Warmy+ Tabata, 3 rds of; Step ups Push ups Single skips Square bear crawls Xfit WOD: 5 rounds, 1 minute each station of; Wall balls SDHP’s (75/55) Box jumps (20”) Push press (75/55) DU’s (or single skips) Rest 1 minute…repeat Pull up work; 5,6,7,8,9

I’m out tomorrow and Monday. I won’t be posting anything Sunday for Monday class. Warm up: Warmy+ 4×4 Push Press + 30 single skips Xfit WOD: For time of; 21,15,9,9,15,21 Hang snatch (75/55) DU (3:1 single skips) Deadlift (115/75) K2E Pull up work; 5,6,7,8,9

Happy New Year! Warm up: Warmy+ Tabata, 3 rds of; T2B Push ups Squats Push press (barbell only) Xfit WOD: AMRAP, w/ partner for 25 minutes; 20 Front squats (95/65) 25 HRPUs 25 Wall ball 20 Pull ups While P1 works, P2 runs 2 laps around the gym. Once P2 returns, he/she picks up from […]

Last WOD in 2024! Warm up: Warmy+ 4×4 Power Cleans + 25 jumping jacks Xfit WOD: For time, P1 works for :30 seconds while P2 rests then switch. Continue until all reps have been completed. 10 rounds of; 5 Squat Cleans (95/65) 10 Push Ups 15 KB Swings (53/35) Pull up work: 5,6,7,8,9

I have an early airport run in the morning so won’t be at class. See you all Monday. Warm up: Warmy+ 3 rds. of; 5 pull ups 10 wall balls 20 sit ups Xfit WOD: EMOM of; 1,2,3…20 push ups 20,19,18…1 squats Rd 1 looks like this – 1 push up, 20 squats within 1 […]