Warm up: Warmy+ Tabata, 3 rds of; Navy Seal Burpees Wall Sit Wall Ball Cleans Plank Shoulder Taps Xfit WOD: 5 Rounds for Time: 30 Wall Balls (20/14) 25 Slam Balls 20 SDHP (95/65) 15 K2E 10 Navy Seal Burpees 5 Squat Cleans (95/65) Pull Up Work; 5×7

Happy April! Warm up: Warmy+ 4×2 of Power Clean – Front Squat – Push Press + 25 jumping jacks Xfit WOD: For time, 21,18,15,12,9,6,3 of; Front Squats (105/65) Push Press (105/65) Box Jumps (24/20″) Pull Ups Couch Stretch 2×1, 3-minute bottom position squat hold

There’s a birthday sighting to the one and only…Happy Birthday JT! Warm up: Warmy+ 4×4 Power Cleans + run around the gym. Xfit WOD: 3 Rounds of; 40 Wall Balls 40 Hang Clean (95/65) 40 HRPU’s Time Cap – 31 minutes **each partner completes 40 reps with each exercise. Pull Up Work; 5×8

Warm Up: Warmy+ 4×2 DL – FS – PP + 25 single skips Xfit WOD: For time, of; Buy-in: 400M run (partners run together) 50,40,30,20,10 (TOTAL); KB swings (53/35) KB squats Once partners have completed the couplet, move to the next one Deadlift (110/75) Weighted sit-ups (wall ball) Cash-out: 50 Push-ups (each) Pull up work; […]

Warm up: Warmy+ Tabata, 3 rds of; Squats Hollow holds Step up over box jumps Plank hold Xfit WOD: Pull-up work: 5×7