Warm up: Warmy+ 3 rds of; 10 squats 10 Push ups 10 jumping jacks 10 sec wall sit Xfit WOD: For time, 10 rds of; 10 wall balls (20/14) 10 box jumps (24/20”) Run down and back (width of field) **with a weighted vest/backpack (20/10). Follow your partner. If you don’t have a vest, double […]

Warm up Warmy+ Tabata, 3 rds of; Run 20 yards and back Push ups Hold bottom position squat Handstand holds Xfit WOD: Team of 2, for time of; Hang cleans + back squats 30 reps at (75/55) Hang cleans + back squats 20 reps at (95/65) Hang cleans + back squats 10 reps at (115/75) […]

Warm up Warmy+ 4×4 power cleans + 20 jumping jacks in between sets Xfit WOD: 3 rds for time of; P2 Lunges shorter side of field while P1 completes 20 power snatches (75/55) Grab bar and run to other end of field. Complete 20 front squats P1 Lunges shorter side of field while P2 completes […]

Warm up Warmy+ 5×5 GTO + 7 squat jumps in between sets Xfit WOD: For time of; 21,3,18,6,15,9,12 Push press (95/65) Box jump over (24/20) Squat cleans (95/65) While P1 works, P2 runs down and back before he/she can start working on the Rx’d exercises. P1 and P2 and split reps how they want but […]

Meet at the Y Warm up: Warmy+ Take 5 minutes and get familiar with today’s exercises. Xfit WOD: AMRAP (with a Partner) in 30 minutes Station 1: From 0:00-10:00, Partner A performs: 23 Wall Ball Shots (20/14 lb) 53 Double-Unders Partner B performs AbMat Sit-Ups* Station 2: From 10:01-20:00, perform: 30 KB Swings (53/35) 14 […]