Warm up: Warmy+ Tabata, 3 rds of; Hang clean (Barbell weight only) Squats Plank hold Mountain climbers Xfit WOD: For Time 50 Thrusters (45/35 lb) 50 Sit-Ups 50 Burpees 50 Kettlebell Swings (53/35) 50 Thrusters (45/35 lb) Pull up work; 5×10

Warm up: Warmy+ 5×2 of power clean + 5×2 hang snatch + 20 DU’s Xfit WOD: 5 rounds for time of: 50 step-ups with 45-lb. barbell, 20-in. box 115/75 cleans, 15 reps 50 step-ups with 45-lb. barbell, 20-in. box 95/65 snatches, 10 reps Pull up work; 5×10

Warm up: Warmy+ 3,3,2,2 of deads and push press + 20 jumping jacks Xfit WOD: WOD #1 (P1 starts here) For reps: 60 seconds of deadlifts, 185/115 60 seconds of handstand hold 45 seconds of deadlifts, 185/115 45 seconds of handstand hold 30 seconds of deadlifts, 185/115 30 seconds of handstand hold WOD #2 (P2 […]

Warm up: Warmy+ Tabata, 3 rds of; Plank hold Step ups Handstand hold Squats Xfit WOD: For time: 3 plate pushes (45×2/45) 50 wall ball (20/14) at 9ft target 50 box jumps (24/20″) 4 plate pushes (45×2/45) 35 wall ball at 10ft target 35 box jumps (28/24″) 5 plate pushes (45×2/45) 25 wall ball at […]

Workout will start at 7am (that’s when the Y opens) Warm up: Warmy+ Take 6 minutes and warm up on today’s exercises. Xfit WOD: For time: “Filthy Fifty” 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, (53/35) Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 […]