Warm up: Warmy+ 2x400m run + 10 HRPU’s + 20 squats Xfit WOD: 10 rounds, for time of; South side of field; 20 KB Swings (53/35) 20 KB Squats (53/35) Run to North side of field; 20 Box jumps (24/20”) 20 HRPU’s Run back to South side of field..,repeat. **P1 and P2 work at the […]

“Big Gulp, hey guys? Welp, see you later…Chad. Warm up: Warmy+ Front Squats:5 sets 5 reps6-8 second EccentricTake 6-8 Seconds to go down to full depth front squat, then fire back up as fast as possible.Aim for about 60% of your FS max for Weight Xfit WOD: “Lunge Day”Clock Starts[0:00-2:00]40 lungesThen Max Reps (Wallball, KB […]

**note** I’m out next week and won’t be posting any WOD’s. The following week the Y is closed. We’ll resume class after Labor Day, 9/7/22. Warm up: Warmy+ Xfit WOD: WOD #1, in 10 minutes accumulate as many burpees as possible. P1 starts on burpees while P2 performs 10 weighted lunges (front rack, 95/65) each […]

Warm up: Warmy+ Tabata, 3 rds of; Squats Plank hold Wall ball cleans Decline push ups Xfit WOD: 150 wall balls 150 box jumps (24”) 150 KB Swings (53/35) 150 sit ups **wear weighted vest Pull up work; 10,7,6,5,5

Warm up: Warmy+ 3×4 Power cleans + 25 jumping jacks Xfit WOD: 3 rounds: 30 Squat-cleans @95/65LBS, 30 Push ups 600 meter run Pull up work; 10,7,6,6,5