Warm up: Warmy+ We’ll stretch in the gym then out on the field for warmy+ and WOD. 350m run then last 50m lunges x2 Xfit WOD: Yup, more swings – only 2 more days (at the gym) 5 rds for time of; Each partner completes 50 KB swings then run once around the field before […]

Warm Up: Warmy+ Tabata, 3 rds of; Push ups Split squats Wall ball cleans Box jump step ups Xfit WOD: 50-40-30-20-10 Reps For Time Box Jumps (24/20 in) Kettlebell Swings **Every 2 minutes, 3 burpees over KB. Pull up work; 4×8 + couch stretch x 3 minutes each leg

Warm up: Warmy+ 3×3 of deads to front squat to push press + bear crawl Xfit WOD: For the first 10 minutes, each partner works :30 seconds on/:30 rest and completes AMRAP of KB swings. Rest 1 minute…then For the next 10 minutes, P1 works for 1 minute and completes AMRAP of the following triplet, […]

Here’s to a speedy recovery, Darren. I know Kevin will hold the hand bike for you. Warm up: Warmy+ 4×5 clusters + 25 single skips Xfit WOD: “Going out with a bang” Buy-in; 25 barbell thrusters (ea. partner) 4 rds of; 19 squat cleans (95) 19 wall ball 19 leap frog burpees 19 DU’s Cash […]

Warm up: Warmy+ Tabata, 3rds of; Handstand hold Squats KB swings Bear crawl Xfit WOD: 250 KB swings ** every 3rd minute plate push down, partner pushes back. (45×2). Begin WOD with plate push. Pull up work 3×12 Accumulate 5 minutes in bottom position while holding KB.