Warm Up: Warmy+ Tabata, 3 rds., of: Reverse lunges Push ups Wall balls Plank holds Xfit WOD: 25,20,15,10,5, for time of: Wall ball cleans + KB swings (53/35) KB squats + Pull ups One athlete works at a time, however, during Wall ball cleans and KB swings, the partner who’s not working holds a plank […]

Happy October! Warm Up: Warmy+ 4×2 of dead > hand clean > front squats + 20M run (on field) Xfit WOD: For time – The exercises will be squat clean (95/65), box jumps (20″) while holding 15# plate and burpees (leap frog over partner). The rep count will be 10,9,8…1 for each exercise. P1 starts […]

Warm Up: Warmy+ Tabata, 3 rds of; Split squat HRPUs Bear crawl Shoulder press (65/45) Xfit WOD: For time, of; 25 Squats 25 Push Press (95/65) 25 Push Ups 25 KB Swings (53/35) Repeat, 4 total times. While P1 works, squats, P2 competes push press, then switch. Rest is for who finishes first. Then complete […]

Warm Up: Warmy+ 4×4 Power Cleans + 20 jumping jacks Xfit WOD: 5 Deadlift (135/95) 7 Burpees over bar 10 Box Jumps (24″) **While P1 completes the rep scheme, P2 walks baseline to baseline carrying KB (AHAP). Between partners, who finishes first holds a plank until the other partner completes their task, then switch.** Time […]

Warm up: Warmy+ Tabata, 3 rds. of: Squats Plank Hold Split Squats Push Ups Xfit WOD: Goal: Try to get through the list twice (each partner)