Warm up: Warmy+ 5,5,3,3,1 deadlifts + 25 DU’s in between sets. Xfit WOD: Station 1; 3 pull ups 7 push ups 10 squats Station 2; 10 wall balls 5 deadlifts (225/135) Station 3; 20 DU’s (2:1 singles) 10 KB Swings (53/35) 5 slam balls (AHAP) **teams of 3, each athlete starts at a station. 3,2,1…go, […]

Warm up: Warmy+ 5,5,3,1 Power cleans + run baseline to baseline. Xfit WOD: For time: 800-meter single-arm barbell farmers carry, 45/35 lb. 31 toes-to-bars 31 push-ups 31 front squats, 95/65 lb. 400-meter single-arm barbell farmers carry, 95/65 lb. 31 toes-to-bars 31 push-ups 31 hang power cleans, 135/95 lb. 200-meter single-arm barbell farmers carry, 135/95 lb. […]

Warm up: Warmy+ 3×3 cluster + 20 jumping jacks in between sets Xfit WOD: 10,9,8,7,6,5,4,3,2,1 reps for time; Burpees Thrusters (95/75) Burpees SDHP (95/75) Burpees Hang snatch (95/75) **athletes switch once burpees and Rx’d exercise is complete. Pull up work; 16,10,10,8,8

Warm up: Warmy+ Tabata, 3 rds. of; Plank Squat Run forward 20M, backwards 20M HRPU’s Xfit WOD; Teams of 3, 30 min AMRAP of; P1 and P3 at one end of the field while P2 stands at the opposite (width of field). 3,2,1…go P1 sprints to P2, P2 sprints to P3, P3 back to P1. […]

Warm up: Warmy+ 5×3 front squats + 5 burpees in between sets Xfit WOD: For time: 50 push ups 400-meter run 21 Thrusters (95/65) 800-meter run 21 Thrusters (95/65) 400-meter run 50 Power Cleans (95/65) Pull up work; 15,10,9,8,8