Warm Up: Warmy+ 4×4 Deadlift + 5 Burpees + Run baseline to Baseline Xfit WOD: 10 Rounds for time of; 5 Deads (155/95) 7 Pull Ups 9 Front Squats (95/65) 11 Box Jumps (24″) Once both partners have completed each exercise, run 2 laps around the gym, holding 25# plate. Stretch Work After WOD: Couch […]

Warm Up: Warmy+ 4×4 Clusters + 25 Jumping Jacks Xfit WOD: For time; 2,3,4…12 of; Squat Cleans (95/65) HRPUs 12,11,10…2 of; Push Press (95/65) Back Squats (95/65) Pull Up Work; 10,9,9,8,7

Happy New Year! Warm Up: Warmy+ Tabata, 3 rounds of – Squats, HRPUs, Bar Hang, and Backward Bear Crawl Xfit WOD: For time: “The Accumulator” – split the rep count as you and your partner feel fit. 200 Wall Balls (20/14), Synchro 100 Pull Ups 200 KB Swings (53/35) 100 Devil Presses (various DB weights, […]

Happy New Year’s Eve! The Y opens at 7am tomorrow, so a delayed start. Here’s to everyone having the best year yet! Warmy+ Take 5-7 minutes and warm up on today’s exercises. Xfit WOD: For Time: Cash out – 400M run **At which exercise you start, make sure to complete the Rx’d rep count before […]

Warm Up: Warmy+ Tabata, 3 rds of; Squats, Push ups, Split squats, Plank hold Xfit WOD: For time: 21,18,15,12,9,6,3 of: KB Swings (53/35) Burpees Wall balls (20/14) SDHPs (75/55) Front squats (95/65) Pull up work: 10,9,8,7,6