Warm up: Warmy+ Tabata, 3 rds of; Flutter kicks Squats Plank hold Split squats Xfit WOD: Out on the field – For time; P1 at one end of field, P2 the other – Rep count will be 50,40,30,20,10 of; KB Swings (53/35) KB squats (53/35) **while P1 starts with swings, P2 does 10 burpees then […]

Warm up: Warmy+ 4×4 ground-to-overhead + run baseline to baseline Xfit WOD: 20 minute AMRAP of; 5 deadlifts (185/115) 10 Box Jumps (24/20”) 15 Push Ups Cash out – 800M run Pull up work; 10,8,5,5,5

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: […]