Warm up: Warmy+ 2 rds of; 5 KB Swings, 3/arm of KB snatch, 1/arm of KB OHS + 10 jumping jacks. Xfit WOD: For Time 50 Air Squats 10 Frog Jump Burpees w/ Partner 40 Sit-Ups 10 Plank Burpees w/ Partner (5) 30 Lunges (alternating legs) 10 Burpees 20 Kettlebell Swings (1.5/1 pood) 10 Burpees […]

Merry Christmas! Warm up: Warmy+ Take 5 minutes and warm up on today’s exercises. Xfit WOD; AMRAP in 26 minutes 50 Wall Ball Shots (20/14) 50 Double Unders (3:1 singles) 40 Box Jumps (24/20″) 40 Toes-to-Bars (modify w/ K2E if necessary) 30 Pull Ups 30 Push ups 20 Power Cleans (95/65) 20 Push Press (95/65) […]

Happy Christmas Eve! I won’t be there, skiing still! Warm up: Warmy+ 3 rds of; 2 pull ups 4 HRPU’s 6 step ups Run baseline to baseline Xfit WOD: For Time 20 Push-Ups, 1 Squats 19 Push-Ups, 2 Squats 18 Push-Ups, 3 Squats …continue this pattern until… 2 Push-Ups, 19 Squats 1 Push-Ups, 20 Squats […]

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