Warm Up: Warmy+ 4×4 Ground-to-Overhead + 25 single skips Xfit WOD: For time, of; 200 Hang Cleans (95/65) 200 KB Squats (53/35) 200 HRPUs **P1 works while P2 rests, switch every 30 seconds. Time cap 32 minutes Pull Up Work; 10,9,8,7,8

Warm Up: Warmy+ Take 5 minutes and warm up on today’s exercises Xfit WOD: Pull Up Work: 10,9,8,7,6

Warm Up: Warmy+ Tabata, 3 rounds of: Wall Ball Cleans, Box Step Ups, Push Ups, and Run Baseline to Baseline Xfit WOD: One partner attempts this; For time (time cap 12 minutes): 20 wall-ball shots 18 box jump-overs 30 wall-ball shots 18 box jump-overs 40 wall-ball shots 18 medicine-ball box step-overs 66 wall-ball shots 18 […]

Happy March! Warm Up: Warmy+ 4×4 Thrusters + 5 T2B Xfit WOD: for time of; 21,18,15,12,9,6,3 of Front Squats (95/65) and Pull Ups 3,6,9,12,15,18,21 of Push Press (95/65) and Deadlift (135/95) **P1 starts on Front Squats and goes down the ladder, while P2 starts on Pull Ups, going up the ladder. Once each partner completes […]

I’ll be out most of this week after today. There may or may not be posts on Wednesday or Friday. Warm Up: Warmy+ 4×2, Deads > Front Squat > Push Press + 20 Jumping Jacks Xfit WOD: 50 reps of Wall Ball Cleans (20/14), 25 reps of Burpees over Wall Ball 40 reps of Push […]