Warm up Warmy+ Tabata, 3 rds of; Squat jacks Sit ups Right side plank hold Left side plank hold Xfit WOD 3,2,1…go P1 grabs KB and begins walking around the field while P2 begins to wall ball wearing a weighted vest. Once P1 returns to where they started, P2 stops and let’s their partner know […]

Warm up Warmy+ 2 minute plank hold 2 minute bottom position squat hold 2 minute walking lunges 200M run Xfit WOD: 25 burpees 100 (50 ea.) hang clean (95/65) 20 burpees 100 (50 ea.) squat cleans (95/65) 15 burpees 100 (50 ea.) wall sit ups (20/14) 10 burpees 800m run with partner

Warm up Warmy+ Take 5 minutes and warm up on today’s exercises. Xfit WOD: 1776! For Time (in a Team of 3) Kettlebell Swings (53/35 lb) Box Jumps (24/20 in) Air Squats Push-Ups Burpees Barbell row (65/45) Sit-Ups Row (calories) Double-Unders Wall Ball Shots (20/14) Ball Slams (30/20) Push Press (65/45) As a team, complete […]

Happy July! Warm up Warmy+ Tabata, 3 rds of; Bear crawl Squats Sit ups Jumping jacks Xfit WOD; For time of: P2 goes for a 800m run (2.5 laps around field) while P1 completes the following; 10 deads, 7 power cleans and 5 front squats (95/65) 7 rds minimum. During round one both partners are […]

Warm up: Warmy+ Tabata, 3 rds of Flutter kicks Squat jacks Single leg RDL’s Marching glute bridge Xfit WOD: 21,18,15,12,9,6,3 of; Box jumps (24/20”) Thrusters (95/65) Mountain climbers