Warm up: Warmy+ Take 5 minutes and warm up on today’s exercises Xfit WOD: With a running clock, as fast as possible perform the prescribed work in the order written for 3 rounds.

Warm up: Warmy+ Tabata, 3 rds. of; Split squats Plank hold Lunges Push press (75/45) Xfit WOD: 30 minute AMRAP (w/ partner) 10 burpee over box (20”) 5 push press (115/75) 10 K2E 5 pull ups With 5 minutes remaining, push plates (1 down and 1 back) AMTAP 2×2 couch stretch (each leg) 3 minute […]

Warm up: Warmy+ 4×4 Power cleans + 25 jumping jacks Xfit WOD: 50,40,30,20,10 of; KB swings (53/35) KB Squats (53/35) Then… 25,20,15,10,5 of; Deadlift (135/75) Push ups Pull up work; 9,9,8,8,7

Warm up: Warmy+ Tabata, 3 rds. of; Hang from bar Side jumps (L&R) HRPU’s Step ups to bench Xfit WOD: With a running clock, perform 5 rounds of the prescribed work in the order written as fast as possible. Pull up work; 9,8,8,7,7

For those who want to participate in March’s challenge, here’s the chart to use for the next 30 days. 2000 Push Up Challenge