Warm up: Warmy+ Tabata, 3 rds of; Split squats Plank Broad jumps Hollow hold Xfit WOD: 10,9,8…1 – 1,2,3…10 of; Station 1 KB swings (53/35) Burpees 1 minute rest Station 2 Front squats (105/75) K2E 1 minute rest Station 3 Wall ball (20/14) Push ups 10 minute time cap at each station Pull up work: […]

Warm Up Warmy+ 5×5 Back squats + 25 DU’s Xfit WOD: For time, 21,18,15,12,9,6,3 of; Back squats (odds) Squat cleans evens (95/65) Burpees Box jumps (24/20”) Hang cleans (95/65) Pull up work; 10,7,6,5,5

Warm up: Warmy+ 2x400m run + 10 HRPU’s + 20 squats Xfit WOD: 10 rounds, for time of; South side of field; 20 KB Swings (53/35) 20 KB Squats (53/35) Run to North side of field; 20 Box jumps (24/20”) 20 HRPU’s Run back to South side of field..,repeat. **P1 and P2 work at the […]

“Big Gulp, hey guys? Welp, see you later…Chad. Warm up: Warmy+ Front Squats:5 sets 5 reps6-8 second EccentricTake 6-8 Seconds to go down to full depth front squat, then fire back up as fast as possible.Aim for about 60% of your FS max for Weight Xfit WOD: “Lunge Day”Clock Starts[0:00-2:00]40 lungesThen Max Reps (Wallball, KB […]

**note** I’m out next week and won’t be posting any WOD’s. The following week the Y is closed. We’ll resume class after Labor Day, 9/7/22. Warm up: Warmy+ Xfit WOD: WOD #1, in 10 minutes accumulate as many burpees as possible. P1 starts on burpees while P2 performs 10 weighted lunges (front rack, 95/65) each […]