Warm Up: Warmy+ 5×3 of GTO + box step overs x10 (total) Xfit WOD: Partners start at South side of the field, 3,2,1…go – simultaneously they complete 13 push ups then run to mid field were the next exercise will be (24/20″ box jumps.) P1 will complete 13 jumps while P2 continues to run to […]

Warm up: Warmy+ Tabata, 3 rds of; Wall ball cleans HRUP’s Squats Burpees Xfit WOD; 5 rds of; 400M run 20 KB Swings (53/35) 20 Wall Balls (20/14) Pull Up work; 8,8,7,6,5

**I’ll be on vacation next week through the following Monday. Next WOD post will be 8/11** Warm Up: Warmy+ Take 5 minutes and warm up on today’s exercises Xfit WOD: For Time (with a Partner) 800M Run 90 Box Jump Overs (24/20 in) 80 Kettlebell Swings (53/35) 70 Burpees 60 Wall Ball Shots 50 Plate […]

Warm Up: Warmy+ 4×5 deadlift + 5 box jump overs Xfit WOD: 5 rounds for time of: 7 Deadlifts (185/115) 14 Box jumps (24/20″) 21 Push up’s Between each rd., partners run once around the field Pull up work; 9,8,7,6,5

Warm up: Warmy+ 5×3 GTH + bear crawl Xfit WOD: For time, 2 rds of; 100 Wall balls 76 snatches (75/55) 50 sit ups 26 thrusters (75/55) ** partners split reps. On rd 2, make your way back up the ladder switching wall balls with sit ups and thrusters with snatches. Pull up work; 9,8,7,5,5