Warm up: Warmy+ 3×3 of FS + PP  In between sets, 20 jumping jacks Xfit WOD: 10 rds of; 10 front squats (95/65) 10 push press (95/65) Before starting P1 completes plate push (45×2,45#’s), half court and back then starts FS.  Once P1 completes FS reps, P2 pushes plate. P1 can begin PP once P2 […]

Warm Up: Warmy+ Take 5 minutes to warm up on today’s exercises. Xfit WOD: In teams of 2 complete the following for time: Run 1 Mile, 400 meter relay style 100 kettlebell swings 53#(35#)- each 100 Box jump overs 24″(20″) – each 50 Goblet squats 53#(35#) – each 50 Ab mat sit ups – each […]

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 […]