Warm up: Warmy+ Tabata, 3 rds of; Squat Push ups Wall ball clean Run down and back Xfit WOD: Buy in: 2 1/2 lap run out on field 150 Wall balls 150 HRPUs Cash out: 2 1/2 lap run out on field Reps are each with partner Pull up work; 5×8

I’m out of town Friday. Next post will be 6/16 Warm up: Warmy+ 4×4 deadlift + 25 jumping Jacks Xfit WOD: AMRAP, of; 5 Deadlifts (155/115) 7 Pull Ups 9 Push Ups 11 Wall Balls P1 performs exercise set while P2 Farmer carries until set is complete, switch. Farmer weight should be AHAP but light […]

Warm up: Warmy+ Tabata, 3 rds. of; Squats Push ups Run down and back Plank, shoulder tap Xfit WOD: Pull Up Work; 5×8

Warm up: Warmy+ Tabata, 3 rds of; Run half court, back, then baseline and back – if time remains complete as many burpees as possible Squats Push ups Shoulder press (65/45) Xfit WOD: In teams of 2, 60 total rounds of; 1 Power Clean (95/65) 2 Front Squats 3 Push Press 4 Burpees Over Bar […]

Warm up: Warmy+ 4×4 GTO + 25 single skips Xfit WOD: For time, 21,18,15,12,9,6,3 of; Front squats (105/75) Pull ups Box jumps (24”) DU’s (3:1 single skips) Push press (105/75) Couch stretch, 2×1