Warm up: Warmy+ 4×4 clusters + 25 singles Xfit WOD: 27,21,18,15,12,9,6,3 of: Thrusters (75) Cal rows DU’s (2:1 singles) Pull/push up work; 5×5 pulls + 5×5 walking push ups

Happy Vets Day! Thank you to all who have and are serving. We’ll be inside tomorrow. Warm up: Warmy+ Tabata, 3 rds of; HRPU’s Step ups Handstand hold Squats Xfit WOD; 50,40,30,20,10 of; KB swings (53/35) KB squats (53/35) Wall balls (20/14) Box jumps (24/20”) **reps are split. During swings and wall balls, while P1 […]

Outside on field Warm up Warmy+ 3×3 dead’s to front squats + run down and back (width of field) Xfit WOD; 21,15,9 of; 400M run Deadlift (95/65) Push ups Front squats (95/65) Burpees Pull up work 12,10,8,6,4

Warm up: Warmy+ 3×4 Power cleans + 20 jumping jacks Xfit WOD; 10 Rounds for Time (with a Partner) 7 Hang Cleans (115/75 lb) 29 Air Squats 10 Strict Pull-Ups With a running clock, as fast as possible perform the prescribed work in the order written for 10 rounds.

Outside on field. Warm up: Warmy+ Tabata, 3 rds of;Push upsSquatsPlank holdStep ups Xfit WOD: 50,40,30,20,10 of: Wall balls (20/14)Box jumps (24/20″) **Reps are split between partners for wall balls and box jumps. Once both partners have completed the Rx’d rep count for wall balls and box jumps, each athlete performs 10 HRPU’s and 10 […]