Warm Up: Warmy+ 3×10 of KB swings, step-ups, K2e’s + run down and back Xfit WOD: Complete the following for time: 100 Box Jumps (24″) 100 Pull Ups 100 KB Squats (53/35) 100 HRPUs (15# plate on partner’s back) **You must stay at the exercise until the Rx’s rep count is completed. Whichever exercise partners […]

I won’t be there tomorrow. Warm Up: Warmy+ 4×4 SDHP + 25 jumping jacks Xfit WOD: Pull up work; 10,9,8,9,8

Warm Up: Warmy+ Tabata, 3 rds. of; Squats, Bar hang, Split Squats and Plank hold Xfit WOD: For a total of 30 minutes, complete the following; P1 runs 1 mile (outside, should be warm enough) P2 start with 5 K2E, 10 Box Jumps and 15 Wall Ball Cleans. Continue this sequence until P1 returns, then […]

Warm Up: Warmy+ 4×4 KB Swings (American style), KB Squats, HSPUs + run down and back Xfit WOD: AMRAP of; Station 1 (10 minutes): “Cindy” (5 pull ups, 10 push ups, 15 squats) with a twist. P2 starts with a bar hang while P1 completes his/her pull up rep count. Then P1 continues to stay […]

It was Ginger’s b-day yesterday, so Happy Birthday, Ginger! I guess one needs to be a member of the Y to experience their B-Day WOD 🙁 or maybe you just don’t show up anymore and hang with Peter in the mornings. Warm Up: Warmy+ Tabata, 3 rds. of; K2E, Push Ups, Hold Bottom Position Squat, […]