Warm up Warmy+ 5,5,3,3 of deads + 30 secs of bike/row or run warm up Xfit WOD: AMRAP for a total of 21 minutes, complete the following. 5 deads (185/115) 10 HRPU’s 15 KB Swings (53/35)…repeat until you hit the 3 minute mark EMOM@3 minute complete 15/10 calories on bike/rower or run 200 meters Pull […]

So with the Y field closed now and most parks…etc. it’s my recommendation we workout from our homes until this “self-isolation” is over. It sucks but hopefully it’s over within the next 2-4 weeks. Until then I’ll continue to post WOD’s as if we were at the Y. For those who have equipment you should […]

For those that can do this in their garage go for it. For those who can’t sub push up for push press, step ups for box jumps thrusters for wall ball shots find something heavy and sumo it and run 200M for the cals Warm up: Warmy+ 5×3 power cleans + 30 single skips or […]

Looks like the weather will be ok tomorrow morning so meet at the Y field at 5:30am Warm up: Wamry+ 2x400m run plus 30 jumping jacks in between sets Xfit WOD: Partners will start at one of the four corners of the field. 3,2,1 go, P1 begins to lunge while P2 completes a set of […]

Warm up: Warmy+ Take 10 minutes and work on your squat. Set a running clock at 10 minutes and begin to work on your squat with the last 3-5 minutes holding a bottom position squat. Hold on the something while in bottom position if necessary, try touching one knee to the ground then the other […]