Warm up: Warmy+ 3 rds. of; 10 wall ball cleans, 1 wall walk, 10 barbell only thrusters + run baseline to baseline. Xfit WOD: Teams of 2, 15 rds. for time, of; 10 wall balls (20/14) 10 HRPU’s **while P1 works wall ball, P2 completes HRPU’s…switch. ***wear weighted vest Cash out; bear crawl race relay […]

Warm up: Warmy+ 5×3 deads + 25 single jumps Xfit WOD: 5 rounds, for time of; 20 Power cleans (95/65) 20 Box jumps (20/24”) 20 KB lunges (53/35) 50 DU’s (3:1 singles) Pull up work; 5×7

Warm Up: Warmy+ Tabata, 3 rds. of; Hanging from bar, leg lift, split lift and knee lift Hold bottom position squat American swing KB Push up’s Xfit WOD: For time; 4 plate pushes (ea. partner)63 kettlebell swing (ea.)36 pull-ups (ea.)3 plate pushes 42 kettlebell swings24 pull-ups2 plate pushes21 kettlebell swings12 pull-up 2×1 minute couch stretch […]

Happy Thanksgiving everyone! I’m truly thankful for this group and the friendships that have come from it. Warm up: Warmy+ Let’s take 5-6 minutes and warm up on today’s exercises. Xfit WOD: “Thanksgiving With The Girls At The Y” One athlete working at a time.

Warm up: Warmy+ Tabata, 3 rds of; Decline push ups Squat jumps Plank Wall ball Xfit WOD: 50,40,30,20,10 of; Wall ball cleans (20/14) HRPU’s Cash out: bar hang hold for max time. Pull up work; 10,8,6,8,10