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

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: […]