Warm up: Warmy 2 rds of; 50 jumping jacks 15 squats Suicide Xfit WOD: Teams of 2 have 20 minutes to complete the following. 5 rds of; 20 ab mat sit ups 20 DU’s And… 25 back squats (75/45), wall ball depth 25 thrusters 25 hang cleans 25 hang snatch or push press At the […]

Warm Up: Warmy 5×2 Squat cleans (95×2,105×1,115×2)/(45×2,55×1,65×2) 10 Step up’s in between sets Xfit WOD: As many rounds as possible in 20 minutes of: 5 Front squats (95/65) 13 Push-ups 9 Box jumps (24″/20″) Pull up WOD: 19,12,11,10,10 Post results to comments.

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.