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 […]

Warm up: Warmy+ 4×5 Power Cleans + 20 jumping jacks Xfit WOD: For time, 50,35, and 15 of; HRPU’s Hang cleans (95/65) Wall balls (20/14) Box jumps (24”) Pull up work; 5×5

Simple and short – Murph! I’m out, family in town.

Warm up: Warmy+ 400M run, at each corner 5 HRPU’s plus 5 squats Xfit WOD: For Time 50 Burpees 400 meter Run 100 Push-Ups 400 meter Run 150 Walking Lunges 400 meter Run 200 Air Squats 400 meter Run 150 Walking Lunges 400 meter Run 100 Push-Ups 400 meter Run 50 Burpees **partners split reps, […]