Warm up: Warmy+ Tabata, 3 rds of; Push ups Xfit WOD; 2×1 couch stretch + 3 minute bottom position squat hold.

Warm up: Warmy+ 4×2 of power clean – front squat – push press + 20 jumping jacks. Xfit WOD: 500 (total) partner wall balls (20/14) **each time the ball is dropped, held against the wall…anything other than the ball being passed to partner, a penalty of 5 burpees + 5 front squats (115/75) is performed […]

Warm Up: Warmy+ Tabata, 3 rds. of; Lunges Push ups Squat jumps American KB Swings Xfit WOD: 100 KB Swings (53/35) 100 Box Jumps (24”) 100 Lunges (hold plate 25/10#) 100 HRPU’s **E3MOM complete 1 Suicide Run Pull up work; 5,6,7,8,9

Happy pre-Halloween! Warmy+ 4×4 Clusters + 1 run (baseline to baseline) Xfit WOD: Pull up work; 5,6,7,6,5

Warm up: Warmy+ 4×4 Power clean + 25 jumping jacks Xfit WOD: Station 1; 10,9,8…1 of; Push press (95/65) Front squat (95/65) Then…4 plate pushes Station 2; 1,2,3…10 of; k2E Burpees over bar Pull up work; 5,7,9,7,5