Warm Up: Warmy+ 4×5 deadlift + 5 box jump overs Xfit WOD: 5 rounds for time of: 7 Deadlifts (185/115) 14 Box jumps (24/20″) 21 Push up’s Between each rd., partners run once around the field Pull up work; 9,8,7,6,5

Warm up: Warmy+ 5×3 GTH + bear crawl Xfit WOD: For time, 2 rds of; 100 Wall balls 76 snatches (75/55) 50 sit ups 26 thrusters (75/55) ** partners split reps. On rd 2, make your way back up the ladder switching wall balls with sit ups and thrusters with snatches. Pull up work; 9,8,7,5,5

Warm Up: Warmy+ Tabata, 3 rds. of; Jumping jacks Squats Push ups Broad jumps Xfit WOD: 150 KB swings (53/35) 150 Goblin squats (53/35) **each partner will preform 150 swings and squats. Reps and exercises can be broken up how the team sees fit, however, each pause, the KB needs to be set down and […]

Warm up: Warmy+ 50 barbell only thrusters (break reps how you see fit) make sure to run one lap before, during or after you complete your thrusters. Xfit WOD: For time complete the following; 25,20,15,10,5 Hang cleans (95/65) 25,20,15,10,5 Back squats (95/65) **3,2,1…go P1 starts with hang cleans while P2 rest. Once P1 completes the […]

Warm up: Warmy+ 4×3 power cleans + run to mid field and back Xfit WOD: 10 Rds for time of; 10 HRPU’s 10 Squat cleans (95/65) Partner run down and back every even round. Pull of work; 8,8,7,6,5,5