Happy Holidays! The Y opens at 7am on Monday. A WOD will be posted for those who are in town. I think I’ll post for Wednesday and Friday of next week. Check site before showing up. Warm up: Warmy+ Take 5-7 minutes to warm up on today’s exercises and determine your teams exercise sequence for […]

Warm up: Warmy+ 3×3 of squat clean + 1 push press. Run down and back in between sets. Xfit WOD: 1,1,2,3,5,8,13,21,34 of; Thrusters (95/65) Burpee box jump overs (16/20″) 1 plate push in between sets, or 9 total per athlete. P1 works up the ladder while P2 works down the ladder. Pull up work: 5×10

Warm up: Warmy+ 5×2 power snatch + hang snatch + 20 jumping jacks in between sets Xfit WOD: 50,40,30,20,10 of; Wall Balls (20/14) Abmat sit up Hang snatch (odds), Power snatch (evens), 75/55 Split reps w/ partner Pull up work; 5×10

Warm up: Warmy+ Take 5 minutes and warm up on today’s exercises. Xfit WOD: AMRAP (with a Partner) in 31 minutes 31 Burpees 31 Double-Unders 31 Deadlifts (95/65) 31 Push-Ups 31 Box Jumps (24/20 in) 31 Hang Power Cleans (95/65) 31 Air Squats 31 Kettlebell Swings (53/35) 31 Shoulder-to-Overheads (95/65) 31 AbMat Sit-Ups 31 calorie […]

Warm up: Warmy+ Tabata, 3 rds of; HRPU’s Barbell front squats Handstand hold Sit up’s Xfit WOD: 6 Rounds for time of: 10 Kettlebell swings 53#(35#) 10 Front squats 95#(65#) 10 Box jumps 24″(20″) 10 Push press 95#(65#) Pull up work; 5×10