Warm Up: Warmy+ 3×3 push press (2 warm up sets @ 75/55 then 95/65,115/75,135/95) 3×3 front squats (2 warm up sets @ 95/65 then 115/75,135/95,155/115) Xfit WOD: 2 rounds of; 27 Wall balls and DU’sx2 (3:1 singles) 18 SDHP (95/65) and Box jumps (24″) 12 Front squat (115/75) and HRPU’s 6 Power cleans (115/75) and […]

Let’s work off the Turkey grub! Warm Up: Warmy+ 3 rounds of; 6 elbow taps (per elbow)-focus on keeping core tight 5 front squats (95/65)-focus on keeping knees wide 4 partner reactive shuffle-stay in an athletic position 3 push press (95/65)-extend arms overhead, hold 1-2 secs. Xfit WOD: In teams of four, complete: AMRAP 10 […]

Thanksgiving wishes to all Y xfitter’s! Now let’s get to work so we can eat big tomorrow and not feel guilty 🙂 Warm Up: Warmy+ Take 5 minutes to warm up on today’s exercises. Xfit WOD: Teams of 2 (1 working, 1 resting) 34 minute AMRAP of; (1 round consist of) 100 TOTAL DU’s (2:1 […]

Warm up: Warmy+ 3×3 push press and front squats Xfit WOD; Team of 2 has 10 minutes to complete; 100 Box jumps (add 1 riser every 20 reps, start at 24/20  30 push press 115/75 You can split up reps how you see fit.  Rest 3 minutes 7 minutes to complete; 50 front squats (135/95) […]

Warm Up: Warmy+ 5×5 hang cleans (start at approx. 60% of your 3RM for the first two rounds then 65%, 75%, 80%) In between sets; 5 burpees hold bottom of squat position for 30 seconds 12 minute cap Xfit WOD: 20 hang cleans (95/65) 20 wall balls (20/14) 15 hang cleans 15 wall balls 10 […]