Warm up: Warmy+ 4×4 Power Cleans + run down and back. Xfit WOD: 7 rounds for time of: 7 handstand push-ups7 Squat cleans (105/65)7 knees-to-elbows7 Deadlift (135/95)7 burpees7 kettlebell swings, (70/53)7 pull-ups Stretch: 2×2, each leg couch stretch + 3 minute hold in bottom position.

Warm up: Warmy+ 4×4 Clusters + 25 jumping jacks Xfit WOD: 3,2,1…go, first 15 minutes P1 completes 10 push-ups, runs down to baseline, and performs 10 thrusters (75/55) while P2 holds wall sit. Once P1 is finished, P2 runs down to baseline, performs 10 thrusters then runs back to baseline and finishes round with 10 […]

Warm up: Warmy+ Tabata, 3 rds of; Splits squats HRPU’s Squat jumps Bear crawls Xfit WOD: Station #1: Burpee over box (24/20″), use court lines to determine burpee count. The box will be set up at baseline, and suicide runs will be performed. First line 9 burpees, half court 7 burpees, 3/4 line 5 burpees, […]

Happy belated birthday, Kev! Warm up: Warmy+ Tabata, 3 rds of; Plank shoulder taps Squats KB (American) swings Lunge (forward) Xfit WOD: AMRAP, 25 minutes of; 100 KB swings (53/35) 100 reverse lunges (hold 25# plate) 100 Abmat Sit up 100 KB Deadlift (70/53) Pull up work; 10,9,8,7,6

Traveling tomorrow. See you Monday. Warm up: Warmy+ 4×4 strict press + 20 jumping jacks Xfit WOD: Complete the complex seven times, unbroken (without letting go of the bar or resting it on the ground) to complete one round. Complete five unbroken rounds, increasing the weight and resting as needed between each round to complete […]