Warm up: Warmy+ 4×4 deadlift to hang clean to front squat + 25 single skips Xfit WOD: 25,20,15,10,5 of; Front squats (95/65) Ball slams Hang cleans (95/65) DU’s (3:1 single skips) Pull up work; 9,9,9,9,9

Warm up Warmy+ Tabata, 3 rds of; Squat HRPU’s Squat splits Plank Xfit WOD: 30 minutes, :30 on :30 off of; Between you and your partner, try to accumulate a total of 1000 reps of; Wall ball cleans (20/14) Push ups K2E Box jumps (20”) Abmat sit up **not one exercise can total 300 reps […]

I’m out tomorrow, taking my mom to surgery appointment. Warm up: Warmy+ 4×4 deadlift + 25 jumping jacks Xfit WOD; Complete as many rounds and repetitions as possible in 3 minutes of the prescribed work in the order written, then rest 1 minute. Repeat five times. Pull up work; 9,9,8,8,7

Warm up: Warmy+ For 5 minutes, walk through the following exercises 3 Pull ups 5 KB Swings 7 squats (holding 45/25# plate) 9 High knee kicks (each leg) Xfit WOD: 200 KB Swings, each (53/35) 200 KB Squats, each (53/35) E4M, push plate down, P2 pushes back Pull up work; 9,9,9,9,9 BTW, it was National […]

Warm up; Warmy+ Tabata, 3 rds of; Bar hang Hold bottom position squat Wall ball cleans Wall sit Xfit WOD: 25,20,15,10,5 for time of; Wall balls (20/14) Lunges (45/25# plate) ea. leg Push ups Cash out; 800M run **wearing a weighted vest** Pull up work; 9,9,9,8,7