Warm Up: Warmy+ 3×5 squat cleans + 20M run Xfit WOD: For time, 50,40,30,20,10 of; KB swings (53/35) KB squats **start with 10 frog leap burpees then P1 runs to other end of field and back. Tags P2, they complete the same run and once P2 returns, P1 performs Rx’d rep count on swings then […]

Warm up: Warmy+ 3 rds of; 10 barbell (only) front squats, run length of field then 10 push ups run back. Xfit WOD; Each partner completes 250 wall balls, every 50 reps, partners grab barbell and run around the field. Pull up work; 10×5

Warm up: Warmy+ 400M run + 50 jumping jacks Xfit WOD: AMRAP (with a Partner) in 24 minutes Buy-In: 1 mile run w/ partner (both partners run a mile, 5 laps around field) Then, in the remaining time, AMRAP of: 12 Synchro Push-Ups 9 Synchro Walking Lunges 12 Synchro Wall ball 9 Synchro Sit-Ups Wear […]

Warm up: Warmy+ 3×5 back squats + 20 jumping jacks Xfit WOD: 3 Rounds, Each for Time 4 Jerks (115/75) 5 Front Squats (135/96 6 Power Cleans (135/95) 20 Pull-Ups 30 Push-Ups 40 Sit-Ups

I’m out for the foreseeable future. Warm up: Warmy+ Tabata, 3 rds. of; Plank Split squats Hollow hold Wall sit Xfit WOD: 6 Rounds For Time 24 Air Squats 24 Push-Ups 24 Walking Lunges 400 meter Run Pull up work: 5×9