Warm up: Warmy+ 3×4 Power cleans + 20 jumping jacks Xfit WOD; 10 Rounds for Time (with a Partner) 7 Hang Cleans (115/75 lb) 29 Air Squats 10 Strict Pull-Ups With a running clock, as fast as possible perform the prescribed work in the order written for 10 rounds.

Outside on field. Warm up: Warmy+ Tabata, 3 rds of;Push upsSquatsPlank holdStep ups Xfit WOD: 50,40,30,20,10 of: Wall balls (20/14)Box jumps (24/20″) **Reps are split between partners for wall balls and box jumps. Once both partners have completed the Rx’d rep count for wall balls and box jumps, each athlete performs 10 HRPU’s and 10 […]

Outside on the field Warm up: Warmy+ 3×4 Power Clean + 200M run Xfit WOD: 22 lunges (holding weight overhead, 45/25 12 burpees over bar **once each athlete has completed the above exercises, perform 20 front squats (115/75). While P1 performs 10 reps P2 is holding plank, switch. Pull up work; 17,10,9,9,8

We’ll be outside tomorrow morning. Temps in the high 30’s Warm up; Warmy+ 600M run + 3 rds of 3 burpees, 5 lunges (each leg) 3 broad jumps Xfit WOD; For time; Between you and your partner, accumulate 2 miles while performing 1 round of the bear complex. For example, P1 heads out running while […]

Warm up: Warmy+ 3×5 clusters + 25 jumping jacks in between sets Xfit WOD; 50,40,30,20,10 for time of; Thrusters (95/65) Box jumps (24/20”) KB swings (53/35) Hang cleans (95/65) **reps split between partners. Team can split reps how ever they want. Pull up work; 20,10,5,5,5