Warm up: Warmy+ 400M run, at each corner 5 HRPU’s plus 5 squats Xfit WOD: For Time 50 Burpees 400 meter Run 100 Push-Ups 400 meter Run 150 Walking Lunges 400 meter Run 200 Air Squats 400 meter Run 150 Walking Lunges 400 meter Run 100 Push-Ups 400 meter Run 50 Burpees **partners split reps, […]

Warm up: Warmy+ Take 5 minutes and warm up on today’s exercises. Xfit WOD: AMRAP (with a Partner) in 31 minutes 31 Burpees 31 Double-Unders 31 Deadlifts (95/65) 31 Push-Ups 31 Box Jumps (24/20 in) 31 Hang Power Cleans (95/65) 31 Air Squats 31 Kettlebell Swings (24/16 kg) 31 Shoulder-to-Overheads (95/65) 31 AbMat Sit-Ups 31 […]

Warm up: Warmy+ 5,4,3,2,1 of squat cleans + 20 jumping jacks Xfit WOD: For Time 27-24-21-18-15-12-9-6-3 Push-Ups 10 Front squats (95/65) (after each set of Push-Ups) Pull up work; 5,5,4,4,3,3

Warm up: Warmy+ Take 5 minutes and warm up on today’s exercises. Xfit WOD: For Time 50 Box Jumps (24/20 in) 50 Jumping Pull-Ups 50 Kettlebell Swings 50 Walking Lunge Steps 50 Knees-to-Elbows 50 Push Presses (45/35 lb) 50 Dips 50 Wall Ball Shots (20/14 lb) 50 Burpees 50 Double-Unders Pull up work; 3×10

Warm Up: Warmy+ 3×5 squat cleans + 20M run Xfit WOD: For time, 50,40,30,20,10 of; KB swings (53/35) KB squats **start with 10 frog leap burpees then P1 runs to other end of field and back. Tags P2, they complete the same run and once P2 returns, P1 performs Rx’d rep count on swings then […]