Warm up: Warmy+ 3,3,2,2 of deads and push press + 20 jumping jacks Xfit WOD: WOD #1 (P1 starts here) For reps: 60 seconds of deadlifts, 185/115 60 seconds of handstand hold 45 seconds of deadlifts, 185/115 45 seconds of handstand hold 30 seconds of deadlifts, 185/115 30 seconds of handstand hold WOD #2 (P2 […]

Warm up: Warmy+ Tabata, 3 rds of; Plank hold Step ups Handstand hold Squats Xfit WOD: For time: 3 plate pushes (45×2/45) 50 wall ball (20/14) at 9ft target 50 box jumps (24/20″) 4 plate pushes (45×2/45) 35 wall ball at 10ft target 35 box jumps (28/24″) 5 plate pushes (45×2/45) 25 wall ball at […]

Workout will start at 7am (that’s when the Y opens) Warm up: Warmy+ Take 6 minutes and warm up on today’s exercises. Xfit WOD: For time: “Filthy Fifty” 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, (53/35) Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 […]

Warm up: Warmy+ 5×5 front squats + 20 single skips Xfit WOD: Buy-in – 100 Squat Clean Thrusters (75/55) 6 rds of; 60 DU’s 30 KB Swings (53/35) 20 Burpees (leap frog) Cash-out – 100 front rack lunges (75/55) *reps split between partners. Pull up work; 5×10

Warm up: Warmy+ Take 6 minutes to warm up on today’s exercises. Xfit WOD: Five 5-minute AMRAPs in 25 minutes From 0:00-5:00 16 calorie Row 16 Box Jumps (24/20 in) From 5:00-10:00 16 Thrusters (75/53 lb) 16 Pull Ups From 10:00-15:00 16 Burpees 16 Dumbbell Snatches (45/25 lb) From 15:00-20:00 16 Mountain Climbers 16 Kettlebell […]