Warm Up: Warmy+ 3×5 clean and jerk Xfit WOD: 5 rounds for time of; 50 DU’s (100 singles) 10 thrusters (95/65) 15 KB swings (53/35) 20 HRPU’s One person working at a time.  Pull up work; 19,12,11,11,10

For those interested, CrossFit Arvada is hosting a CrossFit challenge called Whiteboard Classic July 16th. Teams of 4 (2 male/2 female) compete in Rx’d, scaled or master division events. Check it out if interested. Whiteboard Classic Warm Up: Warmy+ Tabata, 3 rounds; Squats Handstand hold Plank hold Lunges Xfit WOD: 10 total rounds of; Odd numbers- […]

Happy 4th of July! The Y is not open on Monday so after today’s WOD, next post will be July 6th. Warm up: Warmy+ Deadlifts 5×3 (@ approx. 60-65% of your 1RM) Xfit WOD: Teams of 2 complete the following of time; 5 Deadlifts (175/115) 10 Box jumps (30/24) P1 starts at white line on […]

Warm Up: Warmy+ 7×2 squat snatch (start light, build up to your 2RM) Xfit WOD: Teams of 2 complete the following for time; Run down and back (on field – white line to white line) 100 KB swings (53/35) – each 50 Hang snatches (95/65) – each 100 Abmat sit ups (each) Pull up work […]

Warm up: Warmy+ Front squat – work up to your 3RM then 3×3 at 90% of your 3RM.  Time cap 20 mins.  Xfit WOD; For time 21, 15, 9 of; Wall Balls Push Ups Burpees Pull up work; 19,12,11,10,10