Warm up: Warmy+ Front Squat 5×5 Run down and back x2 in between sets Xfit WOD: 50,40,30,20,10 of; Lunges (25/15 DB or KB weight) overhead – split reps Clusters (use wall balls) – each partner Before each Rd, plate push (45×2, 45#) down and back  Pull up work; 3×10

Warm up: Warmy+ 1 Round of; 5 Calorie Row 5 Box Jump Step-Up and and Overs 5 Empty Bar Deadlifts 5 Wall balls 5 Burpees 5 Wall balls 5 Empty Bar Deadlifts 5 Box Jump Step-Up and Overs 5 Calorie Row Xfit WOD; Teams of 2 for time of; 70 Calorie Row 70 Box Jump […]

Warm Up: Warmy+ 5×3 thruster 10 DU’s in between sets Xfit WOD: 21,18,15,12,9,6,3 of; Thrusters (95/65) Burpee box jumps (20″) **prior to each round (including the first round, each partner completes 50 DU’s (2:1 singles)** Pull up work; 5×10

Warm up: Warmy+ 2,2,3,3,5 of OHS 20 jumping jacks in between sets.  Xfit WOD; For time: 50 Back squat 115/75 40 Pull-ups (split between partners, can sub 53/35 KB) 30 Push press 115/75 50 Front squat 75/55 40 Pull-ups (split between partners, can sub 53/35 KB) 30 Push press 75/55 50 OHS 65/45 (split with […]

Warm Up: Warmy+ Help bring bars and weight out to the field. Once bars are ready for WOD, complete the following at your own pace; 10 lunges (5/leg), 7 HRPU’s, 7 sit up’s, 3 broad jumps (2 rounds) Xfit WOD: Teams of 3 or 4 complete the following for time; 5 rounds of; 400M run […]