Warm Up Warmy 2 rds of; 10 burpees 20 squats 30 sit ups Xfit WOD: 5 rds. for time of; 100 Thrusters 400M run Teams of 2,3 or 4 will complete the following weight sequence when performing thrusters – M = 45,65,75,85,95#, W = 35,45,55,65,75# – 20 reps at each weight/person. In a team of […]

Warm Up Warmy Practice OHS for 7 minutes – work to find your 5RM 2 minute rest…then Xfit WOD #1: 3 rounds of; 1:00 max wall ball squat cleans (20/14) 1:30 recovery burpees Score = total wall ball squat cleans Xfit WOD #2: 3 rounds of; 100 DU’s (if you can’t do DU’s, 7 down […]

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. […]