Warm Up: Warmy+ Tabata, 3 rds. of: Wall ball cleans Power cleans (barbell only) Box jump step ups Push ups Xfit WOD: Part A: 5 minutes to complete 200 Wall Balls, between partners 4 minutes to complete 150 Hang Cleans (95/65), between partners 3 minutes to complete 100 Box Jumps (24″), between partners 2 minutes […]

Warm up: Warmy+ Tabata, 3 rds of; Push ups K2E Squats Side plank hold Xfit WOD: 2 rounds, for time of; 25,20,15,10,5 of; KB Swings (53/35) KB Squats (53/35) **wear weighted vest. If you do not have a vest, add 7 additional reps per round.** Pull up work: 8,8,8,7,6

Warm Up: Warmy+ Tabata, 3 rds. of: Plank Hold American KB Swings Bar Hang Bear Crawl to half court Xfit WOD: 10 Push Ups 10 KB Swings (53/35) Run 4 laps out on the field 20 Push Ups 20 KB Swings Run 3 laps 30 Push Ups 30 KB Swings Run 2 laps 40 Push […]

Warm up: Warmy+ 4×4 Hang Clean + Push Press + run done and back Xfit WOD: Couch stretch 2×1 + 3 minute bottom squat hold

Warm up: Warmy+ 4×4 Power Clean + 1 lap around gym. Xfit WOD: 100 HRPUs 100 Front Squats (75/55) 100 KB Swings (53/35) 100 Weighted Sit Ups (15# plate) **while P1 works on their Rx’d rep count, P2 runs a 600M run. Once run is completed, partners switch, P1 runs their 600M run. Once P1 […]