Yep, it’s Murph Day! To make sure we’re done by 6:45-7am, the WOD will start at 5:30am. We’ll warm up at 5:15am and head out for the run shortly thereafter. If you’re reading this the morning of, you’re late. Start your run when you’re ready and catch up! Xfit WOD: That is all.

Warm up: Warmy+ Tabata, 3 Rds. of; Squats Push Ups Mountain Climbers Plank Hold (touch R shoulder, then L shoulder, then R knee and finally L knee) Xfit WOD: Pull up work; 12,8,7,7,6

Warm up: Warmy+ 5×3 Clusters + 25 jumping jacks Xfit WOD: For time, 25,20,15,10,5 of; Deadlift (135/95) Front squats (115/75) Power clean (95/65) Pull up work; 12,8,7,7,6

Warm up: Warmy+ Tabata, 3 rds of ; HRPU’s Squats Plank Broad jumps Xfit WOD: 1200M, 800M, 600M and 400M while partner performs the following; 4 Rounds For Time Of; 5 Burpees 10 Push Ups 15 Squats Rd 1 – 8 sets of the exercises above, Rd 2 – 6 sets, Rd 3 – 4 […]

Warm up: Warmy+ Xfit WOD: With a running clock (AMRAP) for 25 minutes complete the following: (:45 on :15 off) Lunges (65/45) Push ups Push press (95/65) Devil press (25/15) Barbell hang (knees at 90 degrees) Repeat! Pull up work: 11,9,8,7,7