Warm Up: Warmy+ 4×3 Snatch Squat + 25 jumping jacks Xfit WOD: 25, 20,15,10, 5 for time of; Wall Balls (20/14) Leap Frog Burpees Weighted lunges (95/65, front rack) Push up’s (part of your daily rep count) Wall Balls (20/14) **split rep count between you and your partner however you’d like – make sure each […]

**the Y is closed tomorrow** March challenge cont. – today PU 120, 3/16 30 sec. plank holds x3, 3/17 140 PU, 3/18 35 sec. plank holds x2, 3/19 160 PU, 3/20 35 sec. plank holds x3, 3/21 180 PU.

Warm up: Warmy+ Tabata, 3 rds. of;Split squatsHRPU’sK2EPlank holds Xfit WOD: For TimeBuy-In: Plank slide down and back Then, wear a Weight Vest (20/14 lb) and complete:Single Plate-Pinch Carry (45, or whatever you can grab) x4 around the gym20 Air Squat (every rest) Then, remove the Weight Vest, and complete 10-9-8-7-6-5-4-3-2-1 reps of:Single Kettlebell Deadlifts […]

Warm up: Warmy+ 4×3 power cleans + bear crawl to half court Xfit WOD: For time-1 person works, the other rests- 7 rounds each- 1x Round of DT Plate push (45×2) 10 HSPU 1 round of “DT” 12x Deadlift 9x Hang power cleans 6x Push jerks This is a nasty partner wod. The wod should […]

March challenge cont. – today, 20 sec. plank holds x3, 3/9 90 PU, 3/10 25 sec. plank holds x2, 3/11 100 PU, 3/12 25 sec. plank holds x3, 3/13 110 PU, 3/14 30 sec. plank holds x2. Warm up: Warmy+ 4×3 clean and jerk + run and down and back Xfit WOD: WOD #1, 5 […]