Warm up Warmy+ 5×3 GTO + 20 jumping jacks Xfit WOD: Five 3-minute AMRAPs in 19 minutes AMRAP in 3 minutes 3 Power Cleans (135/95 lbs) 6 Push-Ups 9 Air Squats Then Rest 1 minute Repeat 5 times Complete as many rounds and repetitions as possible (AMRAP) in 3 minutes of the prescribed work in […]

We will be at RV Field Warm up: Warmy+ 5×5 yard sled push + 10 HRPU’s Happy, happy, happy Birthday (Neil, Peter and Chuck) WOD; Station 1, 10 minute AMRAP of: 10 Wall balls over field goal crossbar while partner holds plank Station 2 – complete entire work 42 yard sled push while partner completes […]

Warm up: Warmy+ 3×3 front squats + 1 minute of running. Xfit WOD: 4 Rounds for Reps in 23 minutes 1:00 Thrusters (95/65 lb) 1:00 Power Cleans (95/65 lb) 1:00 Box Jump-Overs (24/20 in) 1:00 Wall ball cleans 1:00 Assault bike, run or row 1:00 Rest

Warm up: Warmy+ 800m run, finish with 50 jumping jacks Xfit WOD: The Full / The Half Marathon 2 rds for time of: 26 box jumps 400M run 26 mountain climbers (ea leg) 400M run 26 burpees 400m run 26 squats 400M run In rd 2 splits reps and meters. So, 13 box jumps and […]

Warm up: Warmy+ Tabata, 3 rds of; Squats Plank KB deads Push ups Xfit WOD: 100 meter walk with KB in right hand then turn around walk back with KB in left hand. (53/35) 100 HRPU’s 100 KB swings 100 KB squats