Warm up: Warmy+ Tabata, 3 rds of; Wall ball cleans HRUP’s Squats Burpees Xfit WOD; 5 rds of; 400M run 20 KB Swings (53/35) 20 Wall Balls (20/14) Pull Up work; 8,8,7,6,5

**I’ll be on vacation next week through the following Monday. Next WOD post will be 8/11** Warm Up: Warmy+ Take 5 minutes and warm up on today’s exercises Xfit WOD: For Time (with a Partner) 800M Run 90 Box Jump Overs (24/20 in) 80 Kettlebell Swings (53/35) 70 Burpees 60 Wall Ball Shots 50 Plate […]

Warm Up: Warmy+ 4×5 deadlift + 5 box jump overs Xfit WOD: 5 rounds for time of: 7 Deadlifts (185/115) 14 Box jumps (24/20″) 21 Push up’s Between each rd., partners run once around the field Pull up work; 9,8,7,6,5

Warm up: Warmy+ 5×3 GTH + bear crawl Xfit WOD: For time, 2 rds of; 100 Wall balls 76 snatches (75/55) 50 sit ups 26 thrusters (75/55) ** partners split reps. On rd 2, make your way back up the ladder switching wall balls with sit ups and thrusters with snatches. Pull up work; 9,8,7,5,5

Warm Up: Warmy+ Tabata, 3 rds. of; Jumping jacks Squats Push ups Broad jumps Xfit WOD: 150 KB swings (53/35) 150 Goblin squats (53/35) **each partner will preform 150 swings and squats. Reps and exercises can be broken up how the team sees fit, however, each pause, the KB needs to be set down and […]