Happy December! Warm up: Warmy+ 4×4 deadlift + 25 jumping jacks Xfit WOD: AMRAP for 25 minutes of; 4 deadlifts (135/95) 8 K2E 12 HRPU’s 16 Wall balls (20/14) Pull up work; 9,9,8,8,7

Happy Thanksgiving to you all! Warm Up: Warmy+ Tabata, 3 rds of; Plank hold Box Jump Step Ups HSPU’s Wall ball cleans Xfit WOD: With a running clock, complete the prescribed work in the order written as fast as possible for time. With the exception of the Wall Ball Shots and Partner Sit Ups, this […]

Warm Up: Warmy+ Take 5 minutes and warm up on today’s exercises. Xfit WOD: One partner works at a time while the other rests – “you go, I go” style. Perform as many rounds and repetitions as possible (AMRAP) of the prescribed work in the order written. Divide the work between partners as needed. Pull […]

Warm up: Warmy+ Tabata, 3 rds of; Plank, knee touches Squats HRPU’s Run down and back Xfit WOD: Station 1, 15 minute AMRAP of; 6 burpee over bar + 1 plate push **set up is 6 barbells using 10# plates, placing them 4’ apart down the length of the court. Once athletes finish their burpees, […]

Warm up: Warmy+ Tabata, 3 rds of: Split squats Plank shoulder taps Hold bottom position squat Push ups Xfit WOD: Pull up work: 6,6,7,7,8