Warm Up: Warmy 2 rds. tabata (20sec on, 10sec rest) of; squats push up’s mountain climbers 10M lateral lunges Xfit WOD: Partner WOD 100 push press (75/55) 100 kb swing (53/35) 100 box jump (24/20) 100 Walking Lunge (Front rack) (75/55) 150 Wall balls (20/14) Every 5 minutes, you and your partner must stop working […]

Warm up: Warmy 3 rds of; 25 jumping jacks 10 squats 25 DU’s Xfit WOD: Teams of two complete the following; 2 rds – 60 hang cleans (75/45) 50 front squats (95/55) 40 push press (95/55) 30 squat cleans (105/65) 20 bar facing burpees 100 DU’s Pull up WOD: 18,12,10,10,10 Post results to comments.

Warm Up: Warmy 3 rds. of; 10 KB squats (pick any weight to warm up with) 4 tire jumps, 3 burpees (work burpees in between jumps) Xfit WOD: Teams of Two Athletes complete 6 Rounds of the following for time: Run 400 Meters 21 Kettlebell Swings 10 Tire facing burpees Note: Only one Athlete can […]

Warm Up: Warmy 3×5 of strict press (65#/35#) 25 mountain climbers in between sets Xfit WOD: Teams of Two Complete for Time: 1 rd of: 10 presses (can be hang snatch or C&J) 10 HRPU’s 2 rds of; 8 presses (can be hang snatch or C&J) 8 HRPU’s 4 rd of: 6 presses (can be […]

Warm Up: Warmy 2 rds of: 50 jumping jacks 10 squat jumps Run – down and back (to mid field line, outside) Xfit WOD: 7 rds for time of: P1; run (down and back, outside) P2; 10 wall balls 10 push up’s 10 squat cleans (using wall ball for weight) While P1 is running, P2 […]