Warm Up: Warmy 3 rounds of; 1 minute plank hold :30 handstand hold :15 v-ups 1 minute rest Xfit WOD: 21-18-15-12-9-6-3 rep rounds of: Power snatch (95#/65#) Wall ball sit-up’s (20#/14#) Post time to comments.

Warm Up: Warmy Xfit WOD: 5 rounds for time of; 12 box jumps (30″/24″) 24 push ups 36 ab mat sit ups Post time to comments.

Meet on the field. Warm Up: Warmy Xfit WOD #1: Teams of 2, 6 minute broad jump Athlete one jumps 1 broad jump while athlete two is in plank position. Athlete two then jumps 2 broad jumps while athlete one is in plank position. Athlete one jumps 3 broad jump while athlete two is in […]

Stomach Pulls (6×6 fat grip, sets 2 and 4 weighted vest, 20#’s) SWOD: 70%x3, 80%x3 90%x3+ 50-55% 5×10 Rest-pause straight bar bicep curl Bent over rows 3×8 Post weight to comments.

Warm Up: Warmy 25 mountain climbers 25 push up’s Xfit WOD: 5 rounds for time of: 400M run (out on field) Thrusters (95#/65#) Teams of 3 (or 4 depending on how many show up) will complete the fives rounds accordingly. While athlete one is running, athlete two will attempt as many thrusters as possible before […]