Warm up: Warmy+ Tabata, 3 rds of; Run half court, back, then baseline and back – if time remains complete as many burpees as possible Squats Push ups Shoulder press (65/45) Xfit WOD: In teams of 2, 60 total rounds of; 1 Power Clean (95/65) 2 Front Squats 3 Push Press 4 Burpees Over Bar […]

Warm up: Warmy+ 4×4 GTO + 25 single skips Xfit WOD: For time, 21,18,15,12,9,6,3 of; Front squats (105/75) Pull ups Box jumps (24”) DU’s (3:1 single skips) Push press (105/75) Couch stretch, 2×1

Warm Up: Warmy+ Tabata, 3 rds. of; Split Squats Plank Hold Squat jumps HRPU’s Xfit WOD: With a running clock perform the prescribed work in the order written as fast as possible

Happy birthday, Peter! I hope you remember how to get to the Y. Warm up: Warmy+ 3 rounds of: 5 American KB swings, 7 KB squats, 9 Wall ball cleans + 20 Jumping jacks Xfit WOD: AMRAP’s for 31 minutes of; Buy in: 52 Thrusters (barbell only) each partner 53 KB Swings (53/35) 51 yards […]

Warm up; Warmy+ 4×3 of ground to overhead, 3×4 front squat + 30 single skips Xfit WOD: 5 Rds. for time of; 15 Wall balls (20/14) 15 Box jumps (24”) 15 Front squats (95/65) 15 K2E 15 Push press (95/65) Pull up work; 5×7