Warm up: Warmy+ 4×4 deadlifts + 25 jumping jacks. Xfit WOD: 10,9,8…1 of Front Squats (95/65) 1,2,3…10 of burpees Then switch the count for each exercise. **on the even rounds, P1 plate push down, P2 plate push back. Pull up work: 10,7,6,6,5

Warm up: Warmy+ 5 minute warm up on today’s exercises. Xfit WOD: “Fight Gone Bad!” Five rounds of:Wall-ball, (20/14)Power Cleans (75/55)Devil Presses (25/15)Push Press 75 pounds (Reps)DU’s (3:1 singles) 1 minute rest…repeat Pull up work: 10,7,6,6,5

Warm up: Warmy+ 4×4 front squats + 20 single skips Xfit WOD: Pull up work; 10,7,6,6,5

Warm up: Warmy+ Tabata, 3 rds of; Squats HRPU’s Plank Split squats Xfit WOD: P1 starts on: 10 Wall Balls 10 Push ups 10 Sit ups P2 starts on: Lunges (width of count and back) holding 45# plate 10 burpees Each station is for 5 minutes then switch. Repeat for a total of 2 rounds. […]

Warm Up: Warmy+ 3×10 of American KB swings, bear crawl to half court Xfit WOD: Station 1: 1.1 mile run (treadmill) 10 minute time cap Station 2: 10 KB swings (53/35) 5 thrusters (95/65) 10 minute time cap Station 3: 5 devil presses (25/15 DB’s) 10 KB squats (53/35) 10 minute time cap **1 minute […]