Warm Up: Warmy+ Tabata 3 rds. of – 20M run, high knees on the way back, Squats, Push Ups, Inch Worm Walks Xfit WOD (set up will be on the field): 4 Rounds of; 5 Burpees 10 KB Squats (53/35) 15 KB Swings 20 Box Jumps (24″) **While P1 completes the Rx’d exercises, P2 runs […]

Warm Up: Warmy+ 4×4 Power Cleans + 25 Jumping Jacks Buy-in – 800M run 4 rounds for time of; 5 Pull-ups 10 SDHPs (95/65) 15 Wall Balls 20 Front Squats (95/65) 25 Weighted Sit-Ups Cash-out – 30 TOTAL Leap Frog Burpees with Partner Pull up work; 5,6,7,8,9

After today, the next post will be on 7/6. Have a safe and fun 4th of July holiday! Warm up: Warmy+ 4×4 Front squats + 3 burpees over bar + 20 jumping jacks Xfit WOD: For time: 50 Box Jumps (24″) 50 KB Swings (53/35) 50 Wall Ball Cleans 50 Single Skips 50 K2E 50 […]

Warm Up: Warmy+ Tabata, 3 rds of; Lunges, Plank, Hang Cleans (barbell only), Thrusters (barbell only) Xfit WOD: 100 Wall Balls 100 Hang Cleans (75/55) 100 Pull-ups 100 DU’s (3:1 singles) While P1 works on the exercises, P2 runs 400M (odd rounds, 200M even rounds). Once P2 returns, P1 heads out for the run, and […]

Warm Up: Warmy+ Tabata, 3 rds of: Wall ball cleans, Step-ups, Push-ups, Lunges Xfit WOD: For time, 25,20,15,10,5 of; Box jumps (24″) Ball slams Wall balls **P1 works on the triplet while P2 runs, then switch. The run consists of; 800+200M rd1, 800M rd2, 400M rd3, 200M rd4 and 100M rd5. The rest is whoever […]