Warm up: Warmy+ 5×5 RDL’s + barbell rows – 20 jumping jacks in between sets. Xfit WOD: 1,1,2,3,5,8,13,21,34 of; HRPU’s Front squats (105/75) 5 reps Push press (105/75) P1 starts on HRPU’s while P2 starts on squats. Each athlete completes their Rx’d rep count then switch. When the Rx’d rep count is accomplished, perform 5 […]

Warm up: Warmy+ Run 1 mile to warm up Xfit WOD: 84-54-22 Reps for Time Burpees Push-Ups Sit-Ups Air Squats Perform 84 repetitions of each movement, then 54 reps of each movement, then 22 reps of each. Complete all 84 Burpees before moving to the 84 Push-Ups, etc. One athlete working at a time and […]

Warm Up: Warmy+ 5 KB swings, 5 KB squats + 20M bear crawl x5 rounds Xfit WOD: Station #1 (10 minute AMRAP) 100 hang snatches (75/55) 40 weighted lunges (grab weighted bar (75/55) and get in a single file line, place bar over shoulders and lunge simultaneously. If the team finishes the above Rx’d rep […]

Gettin’ chilly, we’ll be out on field tomorrow. Dress warm. Warm up: Warmy+ 5×3 front squats (3-1-0) + 20 jumping jacks Xfit WOD: 5 rds for time of: 5 squats clean (105/75) 20 sit ups 5 push press (105/75) P1 works while P2 runs 600 meters, then switch 5 rds per each athlete. Pull up […]

I would like to pass along kudos the group received from the Y staff thanking us for our cooperation recently. Stay classy Yfit! Warmy+ 5×3 of; start with deads, to hang clean and finish with back squats. 20 single skips in between sets. Today’s WOD is a tribute to the one and only Eddie Van […]