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 […]

Still traveling, be back on Wednesday. Warm-up: Warmy+ 4×4 Clusters + 25 Jumping Jacks Xfit WOD: For time – 25,20,15,10,5 of; Thrusters (95/65) K2E Bent over barbell rows (95/65) Cash-out: 5×5 Pull-ups, 1 minute plank hold in-between sets

Warm up: Warmy+ Bring Sally Up Song – Squats Xfit WOD: 10 rounds for time of; 30 Wall balls (20/14) 30 KB Swings (53/35) 30 DU’s (3:1 singles) **every 2 minutes** Alternate plate push down, partner brings it back then one lap run around gym. Pull up work; 10,9,8,7,6

There could be a “stache” sighting tomorrow. Warm up: Warmy+ Tabata, 3 rds of; Step ups Push ups Barbell squats Hollow hold Xfit WOD: For time, 21,18,15,12,9,6,3 of; Front squats (95/65) Box jumps (24/20”) Push press (95/65) Weighted sit ups Pull up work; 10,9,8,7,6