Meet at the Y Warm up: Warmy+ Take 5 minutes and get familiar with today’s exercises. Xfit WOD: AMRAP (with a Partner) in 30 minutes Station 1: From 0:00-10:00, Partner A performs: 23 Wall Ball Shots (20/14 lb) 53 Double-Unders Partner B performs AbMat Sit-Ups* Station 2: From 10:01-20:00, perform: 30 KB Swings (53/35) 14 […]

Meeting at RV Warm up Warmy+ 3x of; 10 wall balls to cross bar plus run to 50 yard line and back. Xfit WOD: AMRAP in 21 minutes From 0:00-3:00, perform: 400 meter Run Max Push-Ups Rest 1 minute From 4:00-8:00, perform: 400 meter Run Max Air Squats Rest 1 minute From 9:00-14:00, perform: 400 […]

Meeting at RV Warm up: Warmy+ 3×5 Power cleans + 100m run in between sets Xfit WOD: In teams of 2, complete the following: Buy in 400M run At the goal line push weight to 10 yard line and complete 10 deads (185/115) Push weight to 20 yard line and complete 20 bar facing burpees […]

If the Y field is open, let’s meet there. Anyone know for sure? Warm up: Warmy+ 5 squats, 5 step ups, 5 KB swings x 5 rds. + run to middle of field then run back, backwards in between sets. Xfit WOD: 7 Rounds for Time 300 meter Run 6 Air Squats 6 Push ups […]

Warm up Warmy+ 5×3 GTO + 20 jumping jacks Xfit WOD: Five 3-minute AMRAPs in 19 minutes AMRAP in 3 minutes 3 Power Cleans (135/95 lbs) 6 Push-Ups 9 Air Squats Then Rest 1 minute Repeat 5 times Complete as many rounds and repetitions as possible (AMRAP) in 3 minutes of the prescribed work in […]