Warm up Warmy+ Tabata, 3 rds of; Skip 10, skip back 10 Walking push ups (side to side) Squats Bear crawl Xfit WOD: 6 Rounds for Time (with a Partner) 12 Synchronized Burpees 32 Kettlebell Swings (53/35) 40 Wall Balls (20/14) 400 meter Run With a running clock, as fast as possible perform the prescribed […]

Warm up: Warmy+ 3 rds of; 10 squats 10 Push ups 10 jumping jacks 10 sec wall sit Xfit WOD: For time, 10 rds of; 10 wall balls (20/14) 10 box jumps (24/20”) Run down and back (width of field) **with a weighted vest/backpack (20/10). Follow your partner. If you don’t have a vest, double […]

Warm up Warmy+ Tabata, 3 rds of; Run 20 yards and back Push ups Hold bottom position squat Handstand holds Xfit WOD: Team of 2, for time of; Hang cleans + back squats 30 reps at (75/55) Hang cleans + back squats 20 reps at (95/65) Hang cleans + back squats 10 reps at (115/75) […]

Warm up Warmy+ 4×4 power cleans + 20 jumping jacks in between sets Xfit WOD: 3 rds for time of; P2 Lunges shorter side of field while P1 completes 20 power snatches (75/55) Grab bar and run to other end of field. Complete 20 front squats P1 Lunges shorter side of field while P2 completes […]

Warm up Warmy+ 5×5 GTO + 7 squat jumps in between sets Xfit WOD: For time of; 21,3,18,6,15,9,12 Push press (95/65) Box jump over (24/20) Squat cleans (95/65) While P1 works, P2 runs down and back before he/she can start working on the Rx’d exercises. P1 and P2 and split reps how they want but […]