Warm Up: Warmy+ 5×3 squat cleans, run to midline and back between sets Xfit WOD: Teams of 3, AMRAP 30 minutes of; Out on field, P1 and P3 start at opposite baseline from P2.  3,2,1…go P1 runs to P2 while P3 performs front squats (135/95) and P2 performs HRPU’s.  Once P1 crosses baseline P2 stops […]

Warm Up: Warmy+ 5×3 power cleans + bear crawl to baseline in between sets Xfit WOD: 3 rounds for max reps of: 1 minute of burpees 1 minute of wall balls (20/14) 1 minute of deadlifts (115/75) 1 minute of med-ball sit-ups 1 minute of hang power cleans (115/75) Rest 1 minute Pull up work: […]

Warm Up: Warmy+ 5×3 cleans + FS, in between sets 25 single skips Xfit WOD: WOD #1 30(ea.) partner wall ball (20/14) 100 DU’s (3:1) singles 10 minute time cap WOD #2 20 OHS (75/55) 15 Back squats (95/65) 10 Squat cleans (115/75) 5 Front squats (135/95) 10 minute time cap **The first set starts […]

Warm up: Warmy+ Take Barbell and necessary weights out to field and practice with teammates the run; shorten it to 100m, then cycle 1 rd. of today’s exercises. Xfit WOD: For Time (in a Team of 4) 400 meter Weighted Walk/Run (185 lb) (together) 25 Deadlifts (53×2 or 35×2 lb) (each) 400 meter Weighted Walk/Run […]

Warm up: Warmy+ Tabata style, 3 rds of; Squats Plank hold Step ups Run for 20 secs. Xfit WOD: Complete as many rounds in 20 minutes as you can of: Run 400m 40 Wall Balls (20/14) Pull up work; 5×10