Warm up: Warmy+ 4 rds of bear complex + 25 jumping jacks or :30 bike, row or run Xfit WOD 15 minute AMRAP of; 10 GHD back extensions or 20 Superman 7 squat cleans (115/75) 10 (ea arm) DB or KB snatch (35/20) Pull up work 7,7,15,5,5

Warm up: Warmy+ 5×3 clusters + :30 bike or row or jump rope Xfit WOD: 2 WOD’s, WOD A: With a running clock of 8 minutes complete the following 5 thrusters (115/75) 7 pull ups Once you’ve completed the 8 mins, rest for 2 minutes then begin WOD B WOD B: For 10 minutes complete […]

Warm up Warmy+ 5,5,3,3 of deads + 30 secs of bike/row or run warm up Xfit WOD: AMRAP for a total of 21 minutes, complete the following. 5 deads (185/115) 10 HRPU’s 15 KB Swings (53/35)…repeat until you hit the 3 minute mark EMOM@3 minute complete 15/10 calories on bike/rower or run 200 meters Pull […]

So with the Y field closed now and most parks…etc. it’s my recommendation we workout from our homes until this “self-isolation” is over. It sucks but hopefully it’s over within the next 2-4 weeks. Until then I’ll continue to post WOD’s as if we were at the Y. For those who have equipment you should […]

For those that can do this in their garage go for it. For those who can’t sub push up for push press, step ups for box jumps thrusters for wall ball shots find something heavy and sumo it and run 200M for the cals Warm up: Warmy+ 5×3 power cleans + 30 single skips or […]