Warm up: Warmy +: 4×5 GTO + 25 jumping jacks Xfit WOD: EMOM for 20 min of 3 power cleans (95/65) 3 front squats 3 push press Pull up work: 10,8,6,6,6

Traveling tomorrow, see ya Monday. Warm up: Warmy+ 4×4 Ground to Overhead + 20 single skips Xfit WOD: 25,20,15,10,5 of; Push Press (95/65) Back Squats (95/65) HRPU’s DU’s (or 3:1 single skips) EMOM complete 2 burpees Pull up work; 10,8,6,6,6

We forgot a birthday (happened on Sunday) Happy Birthday, JT! Warm up: Warmy+ Tabata, 3 rds., of; Plank hold Walking Lunges Bear Crawl HRPU’s Xfit WOD: 2 Rounds for time of; Wall Ball Cleans (20/14) Push Ups – simultaneously with your partner Thrusters (65/45) KB Swings (53/35) – simultaneously with your partner *each partner completes […]

Warm up: Warmy+ 4×4 Squat Cleans + 20 Jumping Jacks Xfit WOD:

Warm up: Warmy+ 4×4 Power Cleans + 25 single skips Xfit WOD: 400 TOTAL reps, each exercise w/ a team of 3, 2 athletes working at same time of; Hang cleans (75/55) Wall balls (20/14) DU’s (3:1 single skips) Pull up work; 10, 8, 6, 6, 6