Warm up: Warmy+ 200M run, 25 thrusters (barbell only) 15 HRUP’s + 5 burpees Xfit WOD: 3 lap run, 20 thrusters (barbell only), 10 burpees 2 lap run, 30 thrusters (barbell only), 20 burpees 1 lap run, 40 thrusters (barbell only), 30 burpees 1/2 lap run, 50 thrusters (barbell only), 40 burpees Pull up work; […]

Warm up: Warmy+ 2 400M Relay races Xfit WOD: 6 Rounds For Time 24 Air Squats 24 Push-Ups 24 Walking Lunges 400 meter Run Weighted vest, odd rounds Pull up work; 5×7

Warm up: Warmy+ 2x200M + 20 squats and 10 push ups Xfit WOD; 4 lap run, alternate laps with partner. The partner who’s not running performs 15 hang cleans, 10 back squats and 5 thrusters (95/65) 2 lap run, alternate laps with partner. The partner who’s not running performs 20 burpees. 1 mile run, weighted. […]

Warm up: Warmy+ 3×5 front squats + 10 push ups Xfit WOD: For time – 21,18,15,12,9,6,3 of; Push ups Front squats (95/65) K2E Wall ball cleans (20/14) **on even reps switch front squats with squat cleans and wall ball cleans with wall balls. Pull up work; 4×9

Warm Up: Warmy+ Down and back run (on field) Once you’ve completed the run, hold plank for 1 minute then hollow hold for another minute. Finish with 100 jumping jacks. Xfit WOD: AMRAP, 30 minutes of; 10 Frog leap burpees (each partner) When you and your partner finish the last burpee on the field, run […]