I’m out of town until Tuesday. You’ll see tomorrow’s post but I won’t be able to post one for Monday. Warm up: Warmy+ Tabata, 3 rds. of; Bear crawl Squat, holding 15# plate Push ups Burpee to pull up Xfit WOD: AMRAP in 22 minutes of; 7 Push Press (95/65) 14 Back Squats (95/65) 7 […]

Warm Up: Warmy+ 2 rounds of the following: Xfit WOD: **Rep count is each. Pull up work: 5×9

Warm-Up (6–8 Minutes) 2 Rounds (Easy-to-Moderate Pace): Buy-In (Together – split however) 60 Wall Balls (20/14 lb) AMRAP 24 – Alternating Full Rounds Partner A completes one full round, then Partner B. Repeat until time expires. 1 Round = Cash-Out (Together – as fast as possible) 50 Dumbbell Lunges (alternating, suitcase or front rack)40 Double […]

Happy belated birthday, Lisa! Thanks for bringing the average member age down for the group! Warm up: Warmy+ Tabata, 3 rds of; Squats Push Ups Split Squats Plank (should tap) holds Xfit WOD: 3 Rounds for Time, of; 51 Front Squats (75/55) 51 HRPU’s 51 Power Cleans (75/55) **Round one – split FS and PC, […]

Warm up; Warmy+ Part 1: General Warm-Up (2 Rounds – Moderate Pace) Part 2: Movement Prep (2 Rounds) Use light weights and prep your station. Buy-In (Together – split as needed) 100 Double-Unders (or 150 Single Unders)50 Box Jumps (24/20″) AMRAP 22 minutes Partner B follows partner A until time is up. 1 Round: Cash-Out […]