Warm up: Warmy+ Power Clean + Squat Clean Build to a Moderate Complex Xfit WOD: On the 3:00 x 6 Rounds: 400 Meter Run 3 Power Cleans (95/65) 3 Squat Cleans (95/65) In preparation for the workout, athletes will build to a moderate complex of 1 Power Clean + 1 Squat Clean. Within the workout, […]

Warm up: Warmy+ Tabata, 3 rds of; Squats Push ups Wall sits Suicide Xfit WOD: 5 Rounds For Time: 400 Meter Run 30 Box Jumps (24/20) 30 Wallballs (20/14) Pull up work; 5×10

Happy 4th of July!  YMCA opens at 7am, we’ll start warming up shortly thereafter. Warmy+ Grab a partner a wall ball and complete the following; While standing back to back, twist and pass wall ball from right to left 10 times (each side) per partner. P1 holds plank while P2 holds bottom squat position, 30 […]

Warm up: Warmy+ 3×5 deads build to a moderate 5rm + baseline to baseline run Xfit WOD: 5 rds for time of; Lunge (Barbell) Deads (53/35, KB) P1 lunges to midline while P2 farmer carries, switch at midline, P2 lunges to end line while P1 finishes farmer carry. At opposite line perform 50 (40,30,20,10) deads. […]

Warm Up: Warmy+ Take 5 minutes and warm up on today’s exercises. Xfit WOD: For Time Angie’s House 20 Pull-Ups 20 Push-Ups 20 Sit-Ups 20 Air Squats Helen’s House 400 meter Run 21 Kettlebell Swings (53/35 lb) 12 Pull-Ups Fran’s House 15 Thrusters (95/65 lb) Nancy’s House 400 meter Run 15 Overhead Squats (95/65 lb) […]