Because of the weather I’ve programmed a simple body weight WOD we all should be able to do at our own houses. Hopefully on Monday we can be on the field or garages. Keep staying safe! Warm up: Warmy+ 5×3 thrusters + 20 jumping jacks. If you don’t have a bar, grab something that resembles […]

So the show goes on. Although the Y will be closed until 3/29 or until further notice, I’ll continue to program (tomorrow out on the field at the Y) and then programming to support groups of 2-4 which could be held at garages, i.e. Neil, Scott, Darren and Chris’. During this time it’s important we […]

Looks like Y is still open. So we’ll continue with the class. Warm up: Warmy+ 50 barbell only – thrusters then run for 3 minutes. Make sure to clean your bar – I’ll bring the stuff to clean them. Tabata of; Weighted lunges (barbell OH) K2E Burpees Plank walks Pull up work; 5×10

Warm Up: Warmy+ Take 5 minutes and warm up on today’s exercises. Xfit WOD: 2 Rounds for Time (in a team of 4) Round 1: 25 Deadlifts (115/75 lb) 15 Front squats (75/55 lb) 5 Push Presses (75/55 lb) Round 2: 20 Deadlifts (115/75 lb) 15 Front squats (75/55 lb) 10 Push Presses (75/55 lb) […]

Warm up: Warmy+ 4×3 of clusters plus 20 mountain climbers between sets Xfit WOD: 21, 18, 15, 12, 9, 6, 3 of; Thrusters (75/55) Power cleans (95/65) Burpees over box jump (24/20) – partner holds plank while partner AMRAP’s before having to switch. Pull up work 5×10