Warm up Warmy+ Tabata, 3 rds of; Hollow hold Lunges Superman’s Hold bottom position of squat Xfit WOD: AMRAP in 21 minutes From 0:00-3:00, perform: 400 meter Run Max Push-Ups Rest 1 minute From 4:00-8:00, perform: 400 meter Run Max Air Squats Rest 1 minute From 9:00-14:00, perform: 400 meter Run Max Wall Balls Rest […]

Warm up: Warmy+ Tabata, 3 rds of; Handstand holds Squats Back squat (barbell only) Push ups Xfit WOD; EMOM for 30 mins of: 5 power cleans, 5 front squats and 5 burpee over bar (115/75), switch with your partner.

Warm up: Warmy+ 3×200 meter run or row + 25 jumping jacks Xfit WOD: 4 Rounds for Time (with a Partner) 19 Synchro Lunges (45/25 lb) 19 Synchro Push-Ups 95 Wall Ball Cleans (20/14 lb) Buy-Out: 168 Burpee Box Jumps (24/20 in) With a running clock, as fast as possible perform the prescribed work in […]

Warm up Warmy+ Tabata, 3 rds of; Squat jacks Sit ups Right side plank hold Left side plank hold Xfit WOD 3,2,1…go P1 grabs KB and begins walking around the field while P2 begins to wall ball wearing a weighted vest. Once P1 returns to where they started, P2 stops and let’s their partner know […]

Warm up Warmy+ 2 minute plank hold 2 minute bottom position squat hold 2 minute walking lunges 200M run Xfit WOD: 25 burpees 100 (50 ea.) hang clean (95/65) 20 burpees 100 (50 ea.) squat cleans (95/65) 15 burpees 100 (50 ea.) wall sit ups (20/14) 10 burpees 800m run with partner