The Y is closed Christmas Eve so today’s WOD will be our annual 12 Days of Christmas. Warm Up: Warmy+ Take a few minutes and warm up on today’s exercises. Xfit WOD: As the song goes, for time; 1 Deadlift (135/95) 2 Devil Press (25/15) 3 Ground-to-Overhead (95/65) 4 Burpee to Box Jump Overs (20”) […]

Warm Up: Warmy+ Tabata, 3 rounds of – Squats, Wall Ball Cleans, Step Ups, and Push Ups Xfit WOD: For 30 minutes, where each partner works for 30 seconds, attempt to complete the following; 100 Wall Balls 50 Thrusters (75/55) 100 Weighted Ab Mat Sit Ups 50 Power Cleans (75/55) 100 KB Swings (53/35) Think […]

Warm Up: Warmy+ 3×10 of KB swings, step-ups, K2e’s + run down and back Xfit WOD: Complete the following for time: 100 Box Jumps (24″) 100 Pull Ups 100 KB Squats (53/35) 100 HRPUs (15# plate on partner’s back) **You must stay at the exercise until the Rx’s rep count is completed. Whichever exercise partners […]

I won’t be there tomorrow. Warm Up: Warmy+ 4×4 SDHP + 25 jumping jacks Xfit WOD: Pull up work; 10,9,8,9,8

Warm Up: Warmy+ Tabata, 3 rds. of; Squats, Bar hang, Split Squats and Plank hold Xfit WOD: For a total of 30 minutes, complete the following; P1 runs 1 mile (outside, should be warm enough) P2 start with 5 K2E, 10 Box Jumps and 15 Wall Ball Cleans. Continue this sequence until P1 returns, then […]