Warm Up: Warmy Partner warm up; While P1 performs 100 jumping jacks, P2 holds push up plank, switch once P1 finishes. Then P1 performs 50 squats while P2 holds plank on elbows, switch once P1 finishes. Then sprint down and back (on the field). Xfit WOD: In teams of three, with only one partner working […]

Warm Up: Warmy Power snatch 1×5 (65/45), 1×5 (75/55), 1×5 (95/65) In between sets, baseline to baseline Xfit WOD: Every minute on the minute for 20:00: Odd minutes: 10 push-ups 15 squats 20 DU’s (3:1 singles) Even minutes: 5 Power Snatch, 95#/65# Pull Up WOD: 18,12,10,10,10 Post results to comments.

Warm Up: Warmy mini Cindy for 5 minutes; 5 pull up’s 10 push ups 15 squats Xfit WOD: Four rounds for time of: Run 400 meters 30 Box jump, 24/20 inch box 30 Wall ball shots, 20/14 pound ball Pull up WOD: 18,12,10,10,10 Post results to comments.

Warm up: Warmy 3 rds. of; Suicide 10 squats 5 push ups Xfit WOD; 10 rounds: 10 thrusters @75/55LBS, 10 HRPU’s Pull up WOD; 18,12,10,10,10 Post results to comments.

Warm Up: Warmy 2 rds. tabata (20sec on, 10sec rest) of; squats push up’s mountain climbers 10M lateral lunges Xfit WOD: Partner WOD 100 push press (75/55) 100 kb swing (53/35) 100 box jump (24/20) 100 Walking Lunge (Front rack) (75/55) 150 Wall balls (20/14) Every 5 minutes, you and your partner must stop working […]