Warm up: Warmy+ Tabata, 3 rds of; Push ups Squats Mountain climbers Plank Xfit WOD: 3,2,1…P1 runs 400M while P2 rests. Once back, P2 runs while P1 competes 20 wall balls. Complete this 2 more times. Then frog leap burpees down length of field. Finish with a 400m run plus wall balls/ partner Pull up […]

Warm Up: Warmy+ 4×3 Power cleans + 10 lunges (R&L=1) Xfit WOD: For time, 10 rds of; 10 Deadlifts (115/75) 5 Power cleans (115/75) 10 Front squats 9115/75) **on odd rounds run 200M ***on even rounds, 7 bar facing burpees, alternate with partner Pull up work; 8,7,7,5,5

Warm Up: Warmy+ Tabata, 3 rds of; KB snatch Mountain climbers KB squats Plank hold Xfit WOD: 150 Wall balls 150 KB swings Finish with a 800M run Pull up work; 8,7,5,5,5

Warm up: Warmy+ 4×4 clusters + 20m bear crawl Xfit WOD: 3 rounds: 30 Squat-cleans @95/65LBS, 30 HRPU’s 800 meter run Pull up work; 8,7,5,5,5

Warm Up: Warmy+ 4×4 Push press + 25 jumping jacks Xfit WOD: For time: Round one; 50 Hang snatches (75/55) 50 Abmat sit ups 50 Wall ball cleans (20/14) 50 Push ups 50 Lunges (each leg) Round two; 25 Hang snatches 25 Abmat sit ups 25 Wall ball cleans 25 Push ups 25 Lunges (each […]