Warm up Warmy+ 2 minute plank hold 2 minute bottom position squat hold 2 minute walking lunges 200M run Xfit WOD: 25 burpees 100 (50 ea.) hang clean (95/65) 20 burpees 100 (50 ea.) squat cleans (95/65) 15 burpees 100 (50 ea.) wall sit ups (20/14) 10 burpees 800m run with partner

Warm up Warmy+ Take 5 minutes and warm up on today’s exercises. Xfit WOD: 1776! For Time (in a Team of 3) Kettlebell Swings (53/35 lb) Box Jumps (24/20 in) Air Squats Push-Ups Burpees Barbell row (65/45) Sit-Ups Row (calories) Double-Unders Wall Ball Shots (20/14) Ball Slams (30/20) Push Press (65/45) As a team, complete […]

Happy July! Warm up Warmy+ Tabata, 3 rds of; Bear crawl Squats Sit ups Jumping jacks Xfit WOD; For time of: P2 goes for a 800m run (2.5 laps around field) while P1 completes the following; 10 deads, 7 power cleans and 5 front squats (95/65) 7 rds minimum. During round one both partners are […]

Warm up: Warmy+ Tabata, 3 rds of Flutter kicks Squat jacks Single leg RDL’s Marching glute bridge Xfit WOD: 21,18,15,12,9,6,3 of; Box jumps (24/20”) Thrusters (95/65) Mountain climbers

Warm up: Warmy+ 4 rds of; 5 KB squats 5 push ups 5 front squats (barbell only) 5 push presses (barbell only) Xfit WOD; Station 1 10,9,8…1 of; Power cleans (95/65) **P1 starts on PC’s while P2 carries KB (53/35) to other side of field. P2 stops when P1 finishes PC’s, drops KB and runs […]