Warm Up: Warmy: Tabata, 3 rds of; Split Squat, Plank Hold, Barbell squats, HRPUs Xfit WOD: 5 Rounds for time of; 5 Pull-ups 10 Burpees 15 Front Squats (95/65) 20 Box Jumps (24″) **round 1, run 400M, round 2, 600M, round 3, 800M, round 4, 1200, round 5, 200M Couch Stretch 2×2 + 3-minute bottom […]

Warm Up: Warmy+ Tabata, 3 rds of; Squats, KB (American swings), Lunges, HRPUs Xfti WOD: AMRAP for 40 minutes of; 20 KB swings 20 Push-ups 20 Reverse lunge to plate press lift (10 each leg) 20 Suitcase Deadlift (10 each arm) 20 KB chop and lift (10 each arm) 1 minute rest…then start next round […]

Warm Up: Warmy+ 4×4 Clusters + 25 Jumping Jacks Xfit WOD: AMRAP in 30 minutes of; 10 Push Press (95/65) 10 Pull-ups 10 Deadlifts (135/95) 10 KB Thrusters (AHAP) 10 K2E P2 follows P1 (one works at a time). Every 3 minutes, partners complete 5 (each) leapfrog burpees, plus 2 laps around the gym. The […]

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