Warm up: Warmy+ 3 deads, 3 hang cleans and 3 push press x3 rds. Run down and back Xfit WOD: 40 Hang snatch (65/45) 30 Thrusters (75/55) 20 Power cleans (95/65) 10 deads (185/115) Go back up the ladder after completing 15 burpees. **while P1 works, P2 runs 1 mile. If runner finishes before partner […]

Warm Up: Warmy+ 5 box jump overs, 5 KB snatches (35/20) each arm + 25 single skips Xfit WOD: 4 Rounds for time: 20 Box jumps (24″/20″) 20 Kettlebell swings (53/35) 10 Bulgarian splits squats (53/35) 50 DU’s (2:1 single skips) Pull up work: 18,11,10,10,9

Warm Up: Warmy+ 5×3 clusters + 20 jumping jacks Xfit WOD: In honor of the 2018 CF Games – Teams of 2 complete the following; 180 total reps of; Thrusters (75/55) Burpees over bar OHS (65/45) 8 Runs (down and back, outside/ea.) Time Cap: 28 minutes Pull up work; 5×10

Warm Up: Warmy+ Using barbell only, lunge (front rack position) to half court complete 10 hang snatches, walk back to baseline with bar overhead.  Set bar down and complete 10 wall ball squat cleans, repeat 2 more times. Xfit WOD: With a partner: 4 x 400m run (one partner runs 400 while the other rests) […]

Warm up: Warmy+ Get in groups of 2 or 3, P1 runs length of field completes 10 air squats tags P2, P2 runs back completes 10 air squats tags P3 who runs back to P1 completes 10 air squats…that equals 1 rd. Finish 2 more. If in teams of 2 follow your partner. Make running […]