I’m out of town tomorrow. Warm Up: Warmy+ 4×4 Push Press + 25 DU’s Xfit WOD: 20 minute AMRAP of; 7 Push Press (95/65) 7 T2B 7 Walking Lunges, each leg (plate weight, 45/25) held above the head Pull up work; 9,8,8,8,7

Warm Up: Warmy+ Take 5 minutes and warm up on today’s exercises. Xfit WOD: Station #1: EMOM for 10 minutes of; 7 Push Ups 12 Squats Rest 1 minute…then Station #2: 10 Minutes of: 3 Power Cleans (115/75) 6 Burpees 9 HRPU’s Rest 1 minute…then Station #3: 10 minutes, AMRAP between you and your partner […]

Warm up: Warmy+ 4×4 Clusters + 25 single skips Xfit WOD: Up the ladder, 1,1,2,3,5,8,13,21,34 Push Press (95/65) KB Squats (53/35) Down the ladder, 34,21,13,8,5,3,2,1,1 Burpees / T2B Snatch (75/55) Pull up work; 9,8,7,7,7

Warm Up: Warmy+ Tabata, 3 rds. of; Lunges Plank Hold Squats Push Ups Xfit WOD: For time, 21,18,15,12,9,6,3 of; Wall Balls DB Snatches (25/15) Thrusters (75/55) Rd 1 – Run 7 laps around the gym (carry 25# plate and switch with partner when needed). Reduce a lap as you go down the ladder, Rd 2 […]

Warm Up: Warmy+ 4×4 Ground to Overhead + jog around the gym Xfit WOD: With a running clock, complete 30 rounds of the prescribed work as fast as possible. Every 5 minutes, complete a plate push with your partner. Athlete must complete 1 full round before switching. Pull up work: 9,8,7,7,6