Warm up Warmy+ 4×3 Clusters + 25 single skips Xfit WOD: 5 rounds for time of; 10 push press (95/65) 50 DU’s (3:1 singles) 10 Power cleans (95/65) 15 T2B 10 Back squats (95/65) Pull up work; 8,7,5,5,5

Warm up: Warmy+ Tabata, 3 rds of; Box jumps (12”) Push ups Wall ball squats Plank hold Xfit WOD: 1 mile run 30,25,20,15,10 of; Wall ball (20/14) wearing weighted vest Box jumps (24/20”) wearing weighted vest Cash out: 400m run weighted 600m run Pull up work: 8,7,5,5,5

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 […]