Warm up: Warmy+ 3×3 Power Snatch + run down and back (in gym) Xfit WOD: AMRAP 21 minutes 60 Power Snatches (85/65) 50 Wallballs (20/14) 40 sec plate push 30 Burpee Box Jumps (24/20)

Warm up: Warmy+ 3×1 complex of squat clean, hang clean, push jerk, split jerk + 20 jumping jacks Xfit WOD: AMRAP in 17 minutes 30 Double Unders 15 Power Cleans (115/75) 30 Double Unders 15 Wall ball (20/14) P1 starts at DU’s, P2 waits. Once P1 completes DU rep count, he/she moves to PC’s and […]

Warm up: Warmy+ Tabata style, 3 rds of; Step ups Push ups Squats Dips Xfit WOD: Station 1; 60 Burpees (total) Hold from pull up bar *while P1 performs burpees, P2 hangs from bar. Once partner peels off make a switch. 5 minute time cap Station 2 100 Partner wall ball (20/14) total 5 minute […]

Warm up: Warmy+ Head out to the field and run 4 laps Xfit WOD: Deck of Cards WOD 2 or 4 person teams 30 min AMRAP Hearts – HRPU’s Spades – Sit-ups Diamonds – Knee to elbows Clubs –Squats *Face cards (Jacks, Queens, Kings)- 10 reps *Aces- 11 reps *If anyone can bring an extra […]

Warm Up: Warmy+ 4 sets of; Squat clean, hang clean, push jerk, split jerk.  20 jumping jacks in between sets. Xfit WOD: 21,18,15,12,9,6,3 of; Front squats (115,75) Box jumps (30/24″) Hang snatch (75/55) **only one athlete working at a time Pull up work; 5×10