Happy July! Warm up Warmy+ Tabata, 3 rds of; Bear crawl Squats Sit ups Jumping jacks Xfit WOD; For time of: P2 goes for a 800m run (2.5 laps around field) while P1 completes the following; 10 deads, 7 power cleans and 5 front squats (95/65) 7 rds minimum. During round one both partners are […]

Warm up: Warmy+ Tabata, 3 rds of Flutter kicks Squat jacks Single leg RDL’s Marching glute bridge Xfit WOD: 21,18,15,12,9,6,3 of; Box jumps (24/20”) Thrusters (95/65) Mountain climbers

Warm up: Warmy+ 4 rds of; 5 KB squats 5 push ups 5 front squats (barbell only) 5 push presses (barbell only) Xfit WOD; Station 1 10,9,8…1 of; Power cleans (95/65) **P1 starts on PC’s while P2 carries KB (53/35) to other side of field. P2 stops when P1 finishes PC’s, drops KB and runs […]

I’m out tomorrow. Warm up: Warmy+ 1 mile jog Xfit WOD: For time, 5 rds of; 5 deads (225/135) 10 squat cleans (135/95) 15 push presses (95/65) 200m run

Warm up Warmy+ Tabata, 3 rds of; Skip 10, skip back 10 Walking push ups (side to side) Squats Bear crawl Xfit WOD: 6 Rounds for Time (with a Partner) 12 Synchronized Burpees 32 Kettlebell Swings (53/35) 40 Wall Balls (20/14) 400 meter Run With a running clock, as fast as possible perform the prescribed […]