Warm up: Warmy+ 5×5 devil press KB’s + run down to mid field and back. Xfit WOD: 50,40,30,20,10 for time of; KB swings (53/35) KB squats 200m run in between sets – P1 can begin run once they’ve finished squats. They must wait until P2 is back from their run to start next round. Pull […]

Heading to college. See ya Monday. Warm up: Warmy+ 800M run + 50 jumping jacks Xfit WOD: For time 25,20,15,10,5 of; Front squats (95/65…kids weight wall ball squats) Abmat sit ups Run 400m Wall ball (20/14…kids weight 8#) Power clean (95/65…kid’s perform wall ball cleans Pull up work; 7,6,5,4,4

Warm up: Warmy+ Tabata, 3 rds of: Split squats HRPU’s Hold bottom squat Hold from pull up bar Xfit WOD: For Time Buy-In: 26 Burpees Then 6 Rounds of: 19 Kettlebell Swings (53/35 lb) 20 Push-Ups 19 Goblet Squats (53/35 lb) Buy-Out: 3 minutes and 49 seconds Forearm Plank Hold* *Perform a penalty for each […]

Happy 2nd half of 2022! Warm up: Warmy+ EMOM for 6 minutes- 10 push ups and 15 squats. At end of time, 600M run Xfit WOD: 10,9,8,7,6,5,4,3,2,1 and back up for time Wall ball (20/14) Box jumps (24”) Hang cleans (75/55) Push ups **P1 works the down ladder, P2 works the up ladder. Wait until […]

Warm up: Warmy+ 5×3 clusters + 20M run Xfit WOD: 50,40,30,20,10 of; Thrusters (65,75,85,95,105/45,55,65,75,85) **in between rounds, 15 burpees (frog leap with partner) + run down and back Pull up work; 7,6,5,4,4