Warm up: Warmy+ 4 rds of; 5 KB squats 5 push ups 5 front squats (barbell only) 5 push presses (barbell only) Xfit WOD; Station 1 10,9,8…1 of; Power cleans (95/65) **P1 starts on PC’s while P2 carries KB (53/35) to other side of field. P2 stops when P1 finishes PC’s, drops KB and runs […]

I’m out tomorrow. Warm up: Warmy+ 1 mile jog Xfit WOD: For time, 5 rds of; 5 deads (225/135) 10 squat cleans (135/95) 15 push presses (95/65) 200m run

Warm up Warmy+ Tabata, 3 rds of; Skip 10, skip back 10 Walking push ups (side to side) Squats Bear crawl Xfit WOD: 6 Rounds for Time (with a Partner) 12 Synchronized Burpees 32 Kettlebell Swings (53/35) 40 Wall Balls (20/14) 400 meter Run With a running clock, as fast as possible perform the prescribed […]

Warm up: Warmy+ 3 rds of; 10 squats 10 Push ups 10 jumping jacks 10 sec wall sit Xfit WOD: For time, 10 rds of; 10 wall balls (20/14) 10 box jumps (24/20”) Run down and back (width of field) **with a weighted vest/backpack (20/10). Follow your partner. If you don’t have a vest, double […]

Warm up Warmy+ Tabata, 3 rds of; Run 20 yards and back Push ups Hold bottom position squat Handstand holds Xfit WOD: Team of 2, for time of; Hang cleans + back squats 30 reps at (75/55) Hang cleans + back squats 20 reps at (95/65) Hang cleans + back squats 10 reps at (115/75) […]