Warm Up: Warmy 3 rds. of; 5 wall balls 5 hang cleans down and back x2 Xfit WOD: Teams of 3 complete the following for time; 100 wall balls 100 hang cleans (95/65) 1 mile run (use treadmills for run, set speed as fast as possible -Darren, row 1600M to sub for the run) Athletes […]

Warm Up: Warmy 3 rds of; 20 body weight squats 10 mountain climbers Xfit WOD: 7 minutes of; 10 burpees on the minute Rest 2 minutes For time; 10,9,8,7,6,5,4,3,2,1 Teams of 3 use 75/55 for weight. Athletes 1 & 2 start at baseline while athlete 3 waits at the other end of the court. 3,2,1 […]

Warm Up: Warmy 3 rd. of; 25 jumping jacks 25 mountain climbers 10 v-up’s Xfit WOD: Teams of 2 of; lunges 25 push up’s As a team, you’ll begin lunging at baseline (out on field) to mid field. While lunging one partner must carry 25# plate (guys) 10# plate (girls) – switch at any time. […]

Warm Up: Warmy EMOM for 5 minutes of; 1/2 gassers Xfit WOD: In teams of 2 or 3: First 4 minutes: Bottom to bottom tabata air squats. All three partners work at the same time. Lowest score of all partners is kept. 2 minute rest Next 6 minutes: Max strict chest to bar pullups. Only […]

Warm up: Warmy 3 rds of; 25 jumping jacks 1 handstand hold, about :30 hold Xfit WOD: Teams of two run as many down and back on the field outside – one runner at a time – for 20 minutes. Pull up WOD: 14,10,8,8,8 Post results to comments.