Warm up: Warmy+ 5×3 deads + 25 single jumps Xfit WOD: 5 rounds, for time of; 20 Power cleans (95/65) 20 Box jumps (20/24”) 20 KB lunges (53/35) 50 DU’s (3:1 singles) Pull up work; 5×7

Warm Up: Warmy+ Tabata, 3 rds. of; Hanging from bar, leg lift, split lift and knee lift Hold bottom position squat American swing KB Push up’s Xfit WOD: For time; 4 plate pushes (ea. partner)63 kettlebell swing (ea.)36 pull-ups (ea.)3 plate pushes 42 kettlebell swings24 pull-ups2 plate pushes21 kettlebell swings12 pull-up 2×1 minute couch stretch […]

Happy Thanksgiving everyone! I’m truly thankful for this group and the friendships that have come from it. Warm up: Warmy+ Let’s take 5-6 minutes and warm up on today’s exercises. Xfit WOD: “Thanksgiving With The Girls At The Y” One athlete working at a time.

Warm up: Warmy+ Tabata, 3 rds of; Decline push ups Squat jumps Plank Wall ball Xfit WOD: 50,40,30,20,10 of; Wall ball cleans (20/14) HRPU’s Cash out: bar hang hold for max time. Pull up work; 10,8,6,8,10

Warm up: Warmy+ 3×5 Thrusters + 30 single skips. Xfit WOD: 20 minute AMRAP of; 5 Push press (95/65) 7 pull ups 9 Wall balls (20/14) 2×2 mins couch stretch, ea leg + 3 minute weighted bottom position squat hold.