Warm Up: Warmy+3 rounds: 10 air squats, 10 push-ups, 10 sit-ups, 30-second bar hang Xfit WOD: 5 Rounds:10 Deadlifts (135/95)15 KB Swings (53/35)20 Wall Balls (20/14)25 Double-Unders (3:1 singles)400m Run Pull up work: 10,11,9,12,8

Warm Up: Warmy+ 4×4 Thrusters + 20 single skips + plank hold 15 seconds Xfit WOD: AMRAP for 25 minutes of; 3 Thursters (135/95) 10 KB swings (53/35) 15 AB Mat Sit Ups (holding 25# plate) Partner plank slide to half court, P2 to baseline Pull Up Work: 10,5,11,5,12

Warm Up: Warmy+ Tabata, 3 rds of; Jumping Jacks / Goblet Squat Hold (use 25# plate / Push-Up / Split Squats Xfit WOD: “You Go / I Go” Buy-In (together): 400m Run (both partners run together) Then, alternating full rounds — P1 works while P2 rests: 10-9-8-7-6-5-4-3-2-1 Power Clean (95/65), Box Jump (28/24″, K2E Between […]

I’m out of town. Next post will be Monday.

We forgot a birthday. Sorry, Lisa, but we need to acknowledge your 35th birthday. Happy Birthday! Warm Up: Warmy+ Tabata, 3 rds of; Bar hang, sit-ups, squats, kb swings (American style) Xfit WOD: Buy-in – 52 KB Squats (P1 performs all reps while P2 hangs from the pull-up bar. If either partner stops, both need […]