Warm Up: Warmy Take 5 minutes to warm up on today’s exercises Xfit WOD: Teams of 2 complete the following for time; 3 rounds of; 15 Wall Ball (20/14) 15 Front squats (75/55) 15 Pull up’s (use band if necessary) 15 Hang cleans (75/55) 15 HRPU’s 15 DU’s (4:1 singles) 15 Strict press (75/55) 15 […]

Warm Up: Warmy EMOM for 5 minutes of; 10 lunges (5 each leg) 5 HRPU’s Kick up to handstand hold for 3 secs Xfit WOD: Teams of 3 complete the following for time; After warm up, head out to the field. P1 and P3 will be at one end of the field and P2 at […]

Warm Up: Warmy 3×3 squat clean + push press (75/45) 20 mountain climbers (10 each leg) Xfit WOD: Teams of 3, 5 rounds of; 15 Wall ball (20/14) 15 GtOH starting weight, 75/45 add 10#’s rds. 2,3,4,5 15 stick jumps (30″/24″) Pull up work; 20,12,11,11,10 Post results to comments. 

Warm Up: Warmy EMOM for 5 minutes of; 25 DU’s (50 singles) 5 KB swings 5 incline push up’s Xfit WOD: Run 1200 (3 times around outer perimeter on field) 50 KB swings (24/16) 40 push-ups Run 800 (2x’s around) 40 KB swings 30 push-ups Run 400 (1 time around) 30 KB swings 20 push-ups […]

Warm up: Warmy Tabata, 3 rds. of; Squats  HRPU’s Plank hold  DU’s Xfit WOD; 10 deadlifts (135/95) 20 push presses (115/75) 30 lunges (95/65) 40 burpees over bar 25/25 front squats / back squats (95/65) 40 burpees over bar 30 lunges (95/65) 20 push presses (115/75) 10 deadlifts (135/95) Pull up work; 20,12,11,11,10 Post results […]