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

Warm Up: Warmy+ 3×3 Power cleans 3×3 Hang cleans 20 jumping jacks in between sets Xfit WOD: Every minute on the minute for 20 Minutes Odd minutes = 5 Cleans 135/95 Even minutes = 8 Burpee Box Jump Overs 24/20″ Pull up work; 19,12,11,11,10

Warm Up: Warmy+ 5×5 SDHP’s (weight is light, last 2 sets go a little heavier) Xfit WOD: 5 rounds for time of; P1 lunges to mid field carrying (35/15# plate). Once at mid field, picks up wall ball and performs 20 wall ball cleans. Then holds wall ball and runs to opposite end of field. […]