Warm up: Warmy+ Tabata, 3 rds of; Burpees Clusters Bar hang Split squats Xfit WOD: Pull Up Work; 10,9,8,7,6
10/8/25
Warm Up: Warmy+ Tabata, 3 rds. of: Wall ball squats Decline push up Step ups KB (American) swings Xfit WOD: For time, of; 100 Wall Balls 100 Box Jumps (24″) 100 KB Swings (53/35) 100 Slam Balls **Partners rotate every 30 seconds. Each partner completes all 100 reps before moving on to the next exercise. […]
10/6/25
Happy belated birthday, Jason! Warm up: Warmy+ Take 6 minutes and warm up on today’s exercises. Xfit WOD: For time; 44 reps of the following exercises Station 1 – Deadlift (95/65) Hang Clean Front Squat Push Press HRPUs Station 2 – Sit Ups (15# plate) Squats (15# plate) Burpees Pull Ups HRPUs **P1 works at […]
10/3/25
Warm Up: Warmy+ Tabata, 3 rds., of: Reverse lunges Push ups Wall balls Plank holds Xfit WOD: 25,20,15,10,5, for time of: Wall ball cleans + KB swings (53/35) KB squats + Pull ups One athlete works at a time, however, during Wall ball cleans and KB swings, the partner who’s not working holds a plank […]
10/1/25
Happy October! Warm Up: Warmy+ 4×2 of dead > hand clean > front squats + 20M run (on field) Xfit WOD: For time – The exercises will be squat clean (95/65), box jumps (20″) while holding 15# plate and burpees (leap frog over partner). The rep count will be 10,9,8…1 for each exercise. P1 starts […]
