Warm up: Warmy+ 3 rds of: 25 meter build up (start slow and finish sprinting.) 7 burpees 25 jumping jacks Xfit WOD: 5K run Make sure to time yourself. We will test again (about mid summer then early fall) If available pull up work 5×8

Warm up: Warmy+ Tabata, 3 rds of; Side plank (10sec right, 10 sec left side) Squats K2E Back extensions Xfit WOD; 5 Rounds For Time 90 seconds Single-Unders 50-40-30-20-10 Reps of: Alternating Lunges Push-Ups Sit-Ups Start each round with 90 seconds of jump rope (singles), then do 50 reps of each of the other movements. Start […]

Warm up Warmy+ 3×5 deads + 25 jumping jacks in between sets Xfit WOD: 1,2,3 up to 10 reps of Burpees 10,9,8 down to 1 reps of front squat (95/65) 1 minute rest, then… 10,9,8 down to 1 reps of Pull ups 1,2,3 up to 10 reps of hang cleans (95/65)

Warm up: Warmy+ 1st rd. Hold plank for 1 minute then 20 ground to overhead (75/55). Round 2 hold plank 2 minutes (with only 2, 5 sec breaks if necessary) then 15 GTO (95/65). Round 3, hold plank 3 minutes (with only 4, 5 sec breaks if necessary) 10 GTO (105/75). Xfit WOD: AMRAP in […]

Warm up Warmy+ 3×5 deads + 10 squat jumps Xfit WOD: 20 minutes of: 15 KB swings (53/35) 3 reps of the following complex; power clean, front squat, push press, SDHP’s and deadlift so, 3 power cleans, 3 front squats, 3 push press, 3 SDHP’s and 3 deadlifts. (95/65) 15 HRPU’s Pull up work 5×7