Warm up: Warmy+ 2 laps around field Xfit WOD: For time of; 1 lap around gym then 5 rds of 5 pull ups, 10 push ups and 15 squats 2 laps around gym then 4 rds of 5 pull ups, 10 push ups and 15 squats 3 laps around gym then 3 rds of 5 […]

Warm up: Warmy+ Tabata, 3 rds of; American KB Swings Squats Plank Split Squats Xfit WOD: 100 Wall Balls (20/14) 100 Box Jumps (24”) 100 Sit Up 100 KB Swings (53/35) 100 Lunges Pull up work; 10,8,6,6,6

Warm up: Warmy +: 4×5 GTO + 25 jumping jacks Xfit WOD: EMOM for 20 min of 3 power cleans (95/65) 3 front squats 3 push press Pull up work: 10,8,6,6,6

Traveling tomorrow, see ya Monday. Warm up: Warmy+ 4×4 Ground to Overhead + 20 single skips Xfit WOD: 25,20,15,10,5 of; Push Press (95/65) Back Squats (95/65) HRPU’s DU’s (or 3:1 single skips) EMOM complete 2 burpees Pull up work; 10,8,6,6,6

We forgot a birthday (happened on Sunday) Happy Birthday, JT! Warm up: Warmy+ Tabata, 3 rds., of; Plank hold Walking Lunges Bear Crawl HRPU’s Xfit WOD: 2 Rounds for time of; Wall Ball Cleans (20/14) Push Ups – simultaneously with your partner Thrusters (65/45) KB Swings (53/35) – simultaneously with your partner *each partner completes […]