Warm Up: Warmy+ Tabata – 3 rounds of; Wall ball Bleacher step ups Dips Handstand holds Xfit WOD: Maupin – Hero WOD 4 rounds for time of: Run 800 meters 49 push-ups 49 abmat sit-ups 49 squats Pull up work; 18,11,10,10,9

Warm Up: Warmy+ Front squat 5×5 12 minute time cap Xfit WOD: Open 16.1 – AMRAP in 20 25 Ft Overhead Walking Lunge 95/65 8 Bar Facing Burpees 25 Ft Overhead Walking Lunge 95/65 8 Pullups OR KB swings (53/35) Scaled: 25 Ft Bar walking lunges in rack position (Empty Bar) 8 Bar Facing Burpees […]

Warm Up: Warmy+ Weightlifting: Hang squat cleans 5×5 (keep weight manageable but challenging) 12 min. time cap Xfit WOD: 3 Rounds with a partner: P1 – Run 400 P2 – max reps thrusters (95/65) Once P1 returns from the run, P2 will go on the run and P1 will do max thrusters. The workout is […]

Warm Up: Warmy+ Squat snatch 2@60%, 2@65%, 4×2@70% 15 minute cap Xfit WOD: For time: 75 Power Snatches (75/55) then…at the 10:00 minute mark 50-40-30-20-10 Double Unders Squats Pull up work; 18,11,10,10,9

Warm Up: Warmy+ 4 times around the field Xfit WOD: Buy in: 16 total sprints – P1 stands at one end of the field, P2 stands at the other end, P1 runs the length of the field tags P2, P2 runs length of the field and as soon as he/she raises their arm to indicate […]