Warm-up Warmy+ Tabata, 3 rounds of; Squats Push-ups Split squat Plank hold Xfit WOD: Station 1, 10 minutes of; AMRAP of Thrusters (95/65) **While P1 is completing thrusters, P2 completes 2 rounds of “Cindy” and then a switch occurs. Continue until the 10 minutes is up.** Rest for 1 minute, then… Station 2, 10 minutes […]

Warm Up: Warmy+ 4×2 of Deadlift to Front squat to Push press + 20 jumping jacks Xfit WOD: One partner works at a time. You go, I go style. From 0:00-2:00, Partner A does 8 Wall Balls, 8 Deadlifts, 8 Power Cleans, and 8 Shoulder-to-Overheads, then runs until time is up. Then, from 2:00-4:00, Partner […]

Happy March! Warm-up Warmy+ 4 rounds of 10 wall balls, 7 HRPU’s + bear crawl to half-court Xfit WOD: 50,40,30,20 (100 burpees) of; Wall ball cleans (20/14) Push-ups Then 100 burpees Pull-up work: 10,9,8,7,6

Warm-up: Warmy+ Tabata, 3 rds of; American swings Power Cleans (barbell only) Squats Wall ball cleans Xfit WOD: For time, w a partner of; 1,4,7,10,13,16,19 (then down the ladder with each exercise) Wall balls (20/14) KB Swings (53/35) Hang cleans (95/65) **Every other round, the partner who’s not working runs 1 lap around the gym.** […]

Warm Up Warmy+ Tabata, 3 rds of: Bear Crawl HRPU’s Squats Press with barbell Xfit WOD: Station #1, 10 minutes of; 10 Front Squats (115/75) 10 Push Ups 1-minute rest…then Station #2, 10 minutes of; 10 Pull Ups 10 Burpees **P1 performs 1 burpee then P2 does 1 pull up. P2 continues to hang until […]