Happy New Year! Warm Up: Warmy+ Tabata, 3 rounds of – Squats, HRPUs, Bar Hang, and Backward Bear Crawl Xfit WOD: For time: “The Accumulator” – split the rep count as you and your partner feel fit. 200 Wall Balls (20/14), Synchro 100 Pull Ups 200 KB Swings (53/35) 100 Devil Presses (various DB weights, […]

Happy New Year’s Eve! The Y opens at 7am tomorrow, so a delayed start. Here’s to everyone having the best year yet! Warmy+ Take 5-7 minutes and warm up on today’s exercises. Xfit WOD: For Time: Cash out – 400M run **At which exercise you start, make sure to complete the Rx’d rep count before […]

Warm Up: Warmy+ Tabata, 3 rds of; Squats, Push ups, Split squats, Plank hold Xfit WOD: For time: 21,18,15,12,9,6,3 of: KB Swings (53/35) Burpees Wall balls (20/14) SDHPs (75/55) Front squats (95/65) Pull up work: 10,9,8,7,6

The Y is closed Christmas Eve so today’s WOD will be our annual 12 Days of Christmas. Warm Up: Warmy+ Take a few minutes and warm up on today’s exercises. Xfit WOD: As the song goes, for time; 1 Deadlift (135/95) 2 Devil Press (25/15) 3 Ground-to-Overhead (95/65) 4 Burpee to Box Jump Overs (20”) […]

Warm Up: Warmy+ Tabata, 3 rounds of – Squats, Wall Ball Cleans, Step Ups, and Push Ups Xfit WOD: For 30 minutes, where each partner works for 30 seconds, attempt to complete the following; 100 Wall Balls 50 Thrusters (75/55) 100 Weighted Ab Mat Sit Ups 50 Power Cleans (75/55) 100 KB Swings (53/35) Think […]