Warm up: Warmy+ 4×4 squat cleans + 20 jumping jacks Xfit WOD: 100 squats while holding (45/25# plate) 75 Push ups 50 Power cleans (75/55) 25 Hang snatches (75/55) 50 Hang cleans (75/55) 75 HRUP’s 100 squats while holding plate Pull up work: 8,7,5,5,5

I’m on vacation starting Tuesday-Monday. I hope to post the days I’m gone but there might be a day I miss. Warm Up: Warmy+ Take 5 minutes and warm up on today’s exercises. Xfit WOD: Filthy 50 For time: 50 box jumps50 jumping pull-ups50 kettlebell swings50 walking-lunge steps50 knees-to-elbows50 push presses50 sit-ups50 wall-ball shots50 burpees50 […]

Warm Up: Warmy+ Bring barbell + (75#/55#) in weights out to the field – perform 3 sets, 3 reps (of each exercise) Deads-Hang Cleans-Front Squats-Push Press + 25 meter out and back. Xfit WOD: Round 1: 800M run 27 Thrusters (75/55) Round 2: 600M run 21 Thrusters Round 3: 400M run 15 Thrusters Round 4: […]

Warm up: Warmy+ 4×4 Squat Cleans + lap around the gym. Xfit WOD: For time, of; 100 Front Squats (95/65) 100 HRPU’s 10x 100M sprints (P1 down length of field, P2 follows once P1 crosses the line. Each completes 5 sprints 100 Sit Ups **rep count is for each partner to complete ***wear weighted vest […]

Warm up; Warmy+ Tabata, 3 rds of; Squats Push ups Split squats Bar hang Xfit WOD; For time: 1,200M run 4 laps around the field Then, 12 rounds for time of:6 knees-to-chest6 burpee box jump-overs Then, 80 goblet squats ♀20-inch box and a 35-lb kettlebell♂24-inch box and a 53-lb kettlebell Pull up work; 8,7,6,6,5