Warm Up: Warmy+ 3×3 of FS + run baseline to baseline Xfit WOD: Partner Workout Run 200 meters together Accumulate 25/25 front squat and burpees (115/75) Run 200 meters together Accumulate 20/20 front squat and burpees (115/75) Run 200 meters together Accumulate 15/15 front squat and burpees (115/75) Run 200 meters together Accumulate 10/10 front […]

Warm up: Warmy+ 4 minutes of; 10 step ups, 10 DU’s (30 singles), 10 squats Xfit WOD: 7 rounds, 17 reps with a 17 time cap of; Wall balls (20/14) Push ups  Hang snatch (75/55) **partner 2 follows P1 until time expires.  Pull up work; 5×10

Warm up: Warmy+ 3×3 power cleans + 3 box jumps + 3 pull ups Xfit WOD: WOD #1; 5 rounds for time of; 10 power cleans (95/65) 10 box jumps (30/24) 10 SDHP’s (95/65) Once you and your partner complete all 5 rounds, go to the field and complete the following; 5 rounds for time […]

Warm Up: Warmy+ 3×3 of; squat cleans 5 push ups 5 KB swings Xfit WOD: 50,40,30,20,10 of; KB swings (53/35), ea athlete Squat cleans (95/65) split between partner KB lunges (50 TOTAL, 25 per leg, 40 TOTAL, 20 per leg…etc.) Pull up work; 6×10

Warm up; Warmy+ 5×3 clean + 2 push press 10 jumping jacks in between sets.  Xfit WOD: With a partner complete 10 Rounds 10 Push Jerks (95/65) 20 Wall Balls (20/14) 40 Double Unders *Partner 1 completes all 3 movements before partner 2 begins Pull up work; 5×10