Warm up: Warmy+ Tabata, 3 rds of ; HRPU’s Squats Plank Broad jumps Xfit WOD: 1200M, 800M, 600M and 400M while partner performs the following; 4 Rounds For Time Of; 5 Burpees 10 Push Ups 15 Squats Rd 1 – 8 sets of the exercises above, Rd 2 – 6 sets, Rd 3 – 4 […]

Warm up: Warmy+ Xfit WOD: With a running clock (AMRAP) for 25 minutes complete the following: (:45 on :15 off) Lunges (65/45) Push ups Push press (95/65) Devil press (25/15) Barbell hang (knees at 90 degrees) Repeat! Pull up work: 11,9,8,7,7

Warm Up: Warmy+ Tabata, 3 rds. of; Split Squats Push Ups Squats (holding 15# plate) K2E Xfit WOD: For time, 760 TOTAL reps of; Burpees, Pull-Ups, Wall Balls, Wall Ball Cleans, KB Swings, KB Squats, 600M run, HRPU’s, Power Cleans (95/65), Plank Box Jumps. 38 reps/exercise/partner. The 600M run counts for 38 reps (while P1 […]

Warm up: Warmy+ 4×4 Thrusters + 50 single skips Xfit WOD: WOD #1; AMRAP (with a Partner) in 10 minutes; 2 Wall Ball Shots (20/14 lb) – Partner 1; 2 Synchronized Burpees; 2 Wall Ball Shots (20/14 lb) – Partner 2; 2 Synchronized Burpees; 4 Wall Ball Shots (20/14 lb) – Partner 1; 4 Synchronized […]

Another Birthday this week (5/7) and the rep count is doable (better than old man winter, Greg Still). Happy 40th Birthday, Lisa! Warm Up: Warmy+ 3 full sets of; 2 deadlifts to 2 hang cleans to 2 front squats + 20 DU’s (3:1 singles) Xfit WOD: Station #1, 10 minutes of; 40 K2E 40 Box […]