Warm Up: Warmy+ 4×4 Power Cleans + 25 single skips Xfit WOD: 10 rounds for time of; 10 Hang Cleans (95/65) 7 Front Squats (105/75) 5 Burpees 3 T2B 10 DU’s or 3:1 singles **Once both partners have finished the Rx’d rep count above, on the even rounds, complete a round-the-world plate push. Pull up […]

Warm Up: Warmy+ Tabata, 3 rds of – split squats, HRPUs, KB swings, Plank hold. Xfit WOD: For time, of; 150 wall balls (20/14) **split (complete before moving to next station) 3 rounds of; 400M run 21 KB Swings (53/35) 12 Box Jumps (24″) **Not split 100 Lunges 100 Push ups 100 Sit ups 100 […]

Warm Up: Warmy+ 4×4 Power Clearn + 25 Jumping Jacks Xfit WOD: For time, 7 rounds of; 3 Devil Presses (35/20) 5 Deadlifts (135/95) 7 Front Squats (105/75) 9 Pull Ups (jumping pull-ups = 12) While one partner works on the following exercises, the other partner is running a 400-meter out on the field. The […]

Warm Up: Warmy+ Tabata, 3 rds. of; GTO, American Swings, Burpees, Squats Xfit WOD: Fight Gone Bad, 5 rounds of; Thrusters (75/55) Push Ups KB Swings (53/35) K2E KB Squats (53/35) **1-minute at each station, with a 1-minute break before a new round starts. Pull up work; 10,10,8,8,6

I’m traveling today, see you Monday. Warm Up: Warmy+ 4×4 Ground to Overhead + 25 Jumping Jacks Xfit WOD: 25 minutes of; 10 Push Press (95/65) 10 Power Cleans 10 Deadlifts 10 HSPUs Pull up work; 10,8,6,8,6