Warm Up: Warmy+ 4 times around the field Xfit WOD: Buy in: 16 total sprints – P1 stands at one end of the field, P2 stands at the other end, P1 runs the length of the field tags P2, P2 runs length of the field and as soon as he/she raises their arm to indicate […]

Warm Up: Warmy+ 10 minutes to practice OHS, working up to your 3RM Xfit WOD: In teams of 2, complete the following for time: 150 Ab-mat sit-ups 100 Burpees 50 Front squats (115/75) 100 Burpees 150 Ball slams *Only one person can work at a time. Pull up work; 18,11,10,10,9

Warm Up: Warmy+ 3 rds., tabata of; push up’s lunges sit up’s plank hold Xfit WOD: 50,40,30,20,10 of; Wall ball (20/14) DU’s Box jumps (24/20″) Pull up work; 18,11,10,10,9

Warm up: Warmy+ Weightlifting; clean and jerk – 2@60%, 2@65%, 2×3@70% Xfit WOD: 21,18,15,12,9,6,3 for time of; Front squat (95/65) 3,6,9,12,15,18,21 for time of; Hang snatch (95/65) Pull up work; 18,11,10,10,9

Warm Up: Warmy+ Weightlifting: Perform the following sequence; power clean, front squat, push press, back squat and finally push press – this equals 1 set. Complete 5 sets – increasing weight each round (aka the Bear Complex). Focus on fundamentals not so much speed. Xfit WOD: Complete 1 round for time of; 50 power cleans […]