Warm Up: Warmy+ 5×3 Thrusters + 20M bear crawl in between sets Xfit WOD: For time of; 21,18,15,12,9,6,3 – box jump over burpees (20″) 21,18,15,12,9,6,3 – Squat cleans (95/65) 400M run Pull up work; 10,8,6,8

Warm up: Warmy+ Tabata, 3 rds of; Squats Plank hold Walking lunges Inch worm walks Xfit WOD: AMRAP, 22 minutes of; **while P1 holds barbell (155/115), P2 completes the following triplet – switch. 15 KB snatches (53/35) 15 goblin squats (53/35) 15 wall balls (20/14) **at any time if the barbell is put down, both […]

Warm up: Warmy+ 5×3 Power clean + run to mid field then run backwards to starting point Xfit WOD: For time: 25 – Deadlifts (165/105), 25 HRPU’s, 25 Box jumps (24/20″) Then 200M run (partners run together) 20 – Deadlifts, 20 HRPU’s, 20 Box jumps Then 400M run (partners run together) 15 – Deadlifts, 15 […]

Warm up: Warmy+ 50 thrusters, every 10 reps, 3 burpees over, back over bar Xfit WOD; 3 rounds for time (w/partner) of; 50 squat cleans (95/65) 50 bent over barbell rows (75/45) 100 wall balls (20/14) Pull up work; 5×10

**I’m out of town Friday. See you all Monday! Warm up: Warmy+ Run to North side of field then perform 10 burpees, 10 sit ups and 10 squats. Run back to South side of field and perform 10 burpees, 10 sit ups and 10 squats Xfit WOD: 4 Rounds For Time 400 meter Run 21 […]