Warm up: Warmy+ Tabata, 3 rds of: HRPU’s Squats Plank Wall ball cleans Xfit WOD: Teams of 2, 2 rds of; 100 wall balls (20/14) 100 push ups 100 KB Swings (53/35) 1200m run **while P1 completes 50 reps of each exercise, P2 is running. A switch occurs once both athletes have completed their Rx’d […]

Warm up: Warmy+ Ground to overhead 3×4 plus run to mid field then backwards back to bar Xfit WOD: For Time 800 meter Run 50 Hang Power Cleans (95/65 lb) 600 meter Run 30 Hang Power Cleans (135/95 lb) 400 meter Run 10 Hang Power Cleans (185/115 lb) Pull up work; 14,10,8,8,8

Warm up: Warmy+ 5×5 front squats (on last rep of each set, push press) 20 single skips in between sets. Xfit WOD: For Time 150 Double-Unders 100 Sit-Ups 75 Thrusters (95/65 lb) 25 Burpees over bar Pull up work; 14,10,8,8,8

Reminder of the beach party at Chuck’s house – July 27th around 10ish. Warm up: Warmy+ 3×5 clusters + run baseline to baseline in between sets Xfit WOD; For time: 60 single-leg squats, alternating 50 wall-ball shots (20/14) 40 box jumps (24/20″) 30 deadlifts (185/135) 20 power cleans (155/115) 10 front squats (135/95) Pull up […]

Warm up: Warmy+ 5×5 deadlift + run to middle of field Xfit WOD: Teams of 3, complete the following for time; 50,40,30,20,10 of; KB Swings and KB squats Roll Barbell (225/135) down length of field *I’ll explain tomorrow. Pull up work; 14,10,8,8,8