WOD

Yankee CrossFit   Fitness/Performance 1. Shoulder Press ((aka strict press) Build to a 5RM in 12 mins. ) + 21-15-9 Reps for Time Shoulder to OH – 135/95 Pull-ups **45 double unders [...]

Yankee CrossFit   Fitness/Performance 1. Back Squat Build to a 5RM (pause 3 sec in the bottom of the 1st rep only) in 15 mins. Then 2 sets @ 85% + 3 Rounds In 3 mins Run 200 meters 10 Burpee [...]

Yankee CrossFit

Yankee CrossFit   1. Bench Press 5 reps (w/ 3 sec pause @chest) X 5 sets – Every 3 mins X 5 sets – build to a heavy set **pause just @ chest, but not resting, keep lats engaged + [...]

Don’t forget about Lisa’s Seminar at 4:30 and 5:30pm tonight!! I promise, this is something everyone should do. Sign up through Wodify, spaces are limited.   Fitness/Performance [...]

Yankee CrossFit   Fitness 1. EMOM X 10 mins – alternating a. 2KB OH Walking Lunges – 30ft b. Wall Sit – 30 sec (hold KBs in FR if you can) + 5 Rounds for Time 400 meter Run [...]

Yankee CrossFit Fitness/Performance 1. 3 Sets Incline DB Bench Press – 8-10 reps (w/ controlled neg) Inverted Rows – 8-10 reps (w/ 1 sec pause @ chest) – focus on pulling with [...]

Yankee CrossFit – CrossFit Fitness/Performance Fitness/Performance Back Squat 6 reps – every 3 mins X 5 sets – Start moderate and build to a tough set. No more than 1 sec rest [...]

Yankee CrossFit   “TURNS” 5 Rounds for Time 15 Push-press – 115/75 21 Front Squats – 115/75 400 meter Run

Yankee CrossFit   Fitness/Performance 1. Bench Press Build to an 8RM in 15 mins + AMRAP 20 mins Run 400 meters 1 Round of Strict Cindy (Cindy is 5 Strict Pull-ups, 10 Push-ups, 15 Air [...]