Warm up: Warmy+ 4×4 thrusters + 20 jumping jacks Xfit WOD: For Time 21-18-15-12-9-6-3 reps of: Power cleans (95/65) Wall Ball Shots (20/14 lb) DU’s (3:1 singles) HRPU’s Pull up work; 16,10,9,9,8

Warm up: Warmy+ Tabata, 3 rds of; Right side plank Left side plank Hold bottom position squat HRPUs Xfit WOD; Every 3 minutes for 24 minutes each partner completes the following; 3,2,1…go P1 starts lunging around field while P2 carries KB (53/35) along side P1. At 3 minutes partners switch. Continue this sequence until time […]

Warm up: Warmy+ 3x 200m run + 5 KB swings and squats Xfit WOD: Complete the following; While P1 runs 1 mile, P2 is completing AMRAP of; 10 KB swings + 10 KB squats. Switch once the partner finishes their mile run. A penalty occurs when an athlete stops working and/or puts KB down. If […]

Out on the field again Warm up: Warmy+ 3×3 squat cleans + push press + 20 jumping jacks in between sets. Xfit WOD: 50,40,30,20,10 (split between partners) got time of; Cal rows Front squats (@50 reps, 95/65,@30 reps 115/75 and @10 reps 135/95) Frog leap Burpees over partner Box jumps (@50 reps, 24/20,@30 reps 28/22 […]

We’ll be outside tomorrow Warm up: Warmy+ Tabata, 3 rds of; Push ups Squats Plank hold 20 meter run Xfit WOD: For time, 5 rounds of; 20 weighted lunges (weighted vest, 20/10# 20 push ups – weighted vest 20 wall balls (20/14) weighted vest 20 meter bear crawl – weighted vest 20 hang snatches (75/55) […]