Warm up: Warmy+ 4×5 clusters + a 100m run in between sets Xfit WOD: 21,18,15 for 10 minutes of: Squat clean (95/65) Cals – either row, bike, run (whatever you think produces 21,18 and 15 cals Dumbbell snatch (use either KB or DB and whatever weight you have) Rest 2 minute…then 12,9,6 for 15 minutes […]

Warm up: Warmy+ 3 rds of: 25 meter build up (start slow and finish sprinting.) 7 burpees 25 jumping jacks Xfit WOD: 5K run Make sure to time yourself. We will test again (about mid summer then early fall) If available pull up work 5×8

Warm up: Warmy+ Tabata, 3 rds of; Side plank (10sec right, 10 sec left side) Squats K2E Back extensions Xfit WOD; 5 Rounds For Time 90 seconds Single-Unders 50-40-30-20-10 Reps of: Alternating Lunges Push-Ups Sit-Ups Start each round with 90 seconds of jump rope (singles), then do 50 reps of each of the other movements. Start […]

Warm up Warmy+ 3×5 deads + 25 jumping jacks in between sets Xfit WOD: 1,2,3 up to 10 reps of Burpees 10,9,8 down to 1 reps of front squat (95/65) 1 minute rest, then… 10,9,8 down to 1 reps of Pull ups 1,2,3 up to 10 reps of hang cleans (95/65)

Warm up: Warmy+ 1st rd. Hold plank for 1 minute then 20 ground to overhead (75/55). Round 2 hold plank 2 minutes (with only 2, 5 sec breaks if necessary) then 15 GTO (95/65). Round 3, hold plank 3 minutes (with only 4, 5 sec breaks if necessary) 10 GTO (105/75). Xfit WOD: AMRAP in […]