Have a safe and fun 4th of July! Warm Up: Warmy+ Spend 5 minutes warming up on today’s exercises xfit WOD: For Time (in a Team of Three) Kettlebell Swings (53/35 lb) Box Jumps (24/20 in) Air Squats Push-Ups Burpees Pull-ups Sit-Ups Row (calories) Double-Unders Wall Balls (20/14 lb) Ball Slams (30/20 lb) Push Press […]

Warm up: Warmy+ 5 front squats, 5 10m sprint x5 Xfit WOD: 5 RFT of: 20 squat cleans (95/65) Sprint down and back (out on field) 20 abmat sit ups Pull up work; 14,10,8,8,8

Warm up: Warmy+ Tabata, 3 rds of; DU’s Side plank (right side) Jumping jacks Side plank (left side) Xfit WOD: For As Long As Possible From 0:00-3:00, perform 3 rounds of: 3 pull-ups 6 push-ups 9 squats From 3:00-6:00, perform 3 rounds of: 4 pull-ups 8 push-ups 12 squats From 6:00-9:00, perform 3 rounds of: […]

Warm up: Warmy+ Tabata, 3 rds of; Wall Sit HRPU’s Squats Plank Xfit WOD: 5 power cleans (95/65) **while P1 completes Rx’d rep count, P2 hangs from pull up bar. Once Rx’d rep count is completed, partners switch…then Plate push (45×2/45), down 10 power cleans Plate push 15 power cleans Plate push 20 power cleans […]

Warm up: Warmy+ 5×3 front squat to press + 20 jumping jacks Xfit WOD: Perform 10 rounds of the following, completing as many reps of each exercise as possible: 30 seconds of toes-to-bars Rest 15 seconds 30 seconds of push ups Rest 15 seconds 30 seconds of thrusters (95/65) Rest 15 seconds 30 seconds of […]