Warm up: Warmy+ 5×5 front squats + 20 DU’s in between sets + straight leg bear crawl to half court Xfit WOD: 4 Tabatas in 16 minutes Tabata squat Tabata deadlift, 155/115 Tabata squat Tabata deadlift, 155/115 The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. There […]

Warm Up: Warmy+ 1 mile run Xfit WOD: For Time 10 Burpees 10 Burpees 25 Push-Ups 10 Burpees 25 Push-Ups 50 Lunges 10 Burpees 25 Push-Ups 50 Lunges 100 Sit-Ups 10 Burpees 25 Push-Ups 50 Lunges 100 Sit-Ups 150 Air Squats Pull up work; 17,11,10,9,9

Warm Up: Warmy+ Power snatch 5×3, 25 jumping jacks in between sets Xfit WOD: For time: 50,40,30,20,10 of; Power cleans (95/65) KB Swings (53/35) **Prior to partners switching, once Rx’d reps (or a break occurs) are completed both athletes run down and back (on field) before P2 starts their Rx’d rep count. Start at power […]

Warm up: Warmy+ Tabata, 3rds of; Squats handstand hold Jump rope Plank Xfit WOD: For time; Buy-in 75 DU’s (3:1 singles) 10 squat cleans (115/75) – even #’s 10 push presses (115/75) – odd #’s Plate push (45×2,45#) down (P1), and back (P2) then 10 burpees (frog leap w/ partner). Start next round Pull up […]

Warm Up: Warmy+ Tabata, 3 rds of; Squats Push ups Baseline to baseline x2 Thrusters (barbell only) Xfit WOD: For Time 400 meter Run 21-15-9 Reps of: Thrusters (75/55 lbs) Burpees 400 meter Run 21-15-9 Reps of: Thrusters (75/55 lbs) Burpees 400 meter run **partners run together then P1 starts on thrusters while P2 begins […]