Warm up: Warmy+ Tabata, 3 rds of; Step ups Push ups Hold bottom position squat 1/2 burpee Xfit WOD: Pull up work; 10,9,8,7,6

Warm Up: Warmy+ Tabata, 3 rds of: Should taps in plank position Squats while holding 25# plate HRPU’s Split squats Xfit WOD: 50,40,30,20,10 of; Front squats (75/55), 50,30,10 – Thrusters 40,20 KB swings (53/35) DU’s (2:1 singles) Pull up work: 10,9,8,7,6

Warm-up: Warmy+ 4×4 Front Squats + 30 single skips Xfit WOD: This workout consists of two 16-minute AMRAPs to be performed with a partner back to back. Pull-up work: 10,9,8,7,6

Warm up: Warmy+ 4×4 Power cleans + run around the gym Xfit WOD: For time:8 wall-ball shots  1 plate push  4/4 pull ups/T2B16 wall-ball shots  2 plate push  6/6 pull ups/K2E24 wall-ball shots  3 plate push   8/8 pull ups/T2B32 wall-ball shots  4 plate push   10/10 pull ups/K2E24 wall-ball shots  3 plate push   8/8 pull ups/T2B16 wall-ball shots  2 plate push   6/6 pull ups/K2E8 […]

I’m out today. Warm Up: Warmy+ 4×4 Deadlifts + 25 jumping jacks Xfit WOD: 5 rounds of: 10 Deadlifts (155/95) 15 Push ups 20 KB swings (53/35) 25 Weighted Sit ups Pull up work: 6,7,8,9,10