WOD

Yankee CrossFit   Fitness + Performance 4 Sets a. alternating DB Bench Press – 10/arm @ 31X1 tempo, rest 60 sec. Hold opposite DB locked out while pressing the other b. Single Arm DB [...]

Yankee CrossFit   Fitness/Performance With a Running Clock: EMOM X 10 mins a. Power Clean + Hang Clean + Front Squat (1+1+1) (sub DB’s 5+5+5) b. Toes to Bar – 5-12 reps -rest 3 [...]

Yankee CrossFit   Fitness 1. EMOM X 8 mins – alternating a. Snatch Grip RDL – 8 reps (w/ controlled Neg) b. DB Squat Y raises (sub bent-over Y’s if needed) Performance 1. [...]

Yankee CrossFit @ Home WOD for 5;30 and 7-amers! 5 Rounds for Time 30 Air Squats 15 Strict Burpees (keep core tight) Fitness/Performance 1. Back Squat Build to 3RM in 15 mins. Then 1 drop set @ [...]

Yankee CrossFit Hero WOD The Chief Max rounds in 3 minutes of:  3 Power Cleans, 135#/95# 6 Push-ups 9 Squats Rest 1-minute. Repeat for a total of 5 cycles ** Only completed Rounds count. 

Yankee CrossFit   Fitness/Performance 1. Push Jerk / Push-press 12 mins to Build to a Heavy set of 3 + EMOM X 16 mins a. Push jerk  / Push Press(from the floor) – 10 reps – [...]

Yankee CrossFit   Fitness + Performance Warm-up 3 Rounds for Quality 250m Row – straight legs 5 Inchworms + Push-up 10 CG RDLs – light weight, building + Crossfit Games Open 18.4 [...]

Yankee CrossFit Fitness/Performance 1. Bench Press – 3 reps X 5 sets. Then 1 set for 8-10 (drop set) + 3 Rounds 1 min @ each Station AB / AD Renegade Rows (alternating, hold 2 DB’s) [...]

Yankee CrossFit @Home WOD 3 Rounds for Time 25 Squat Jumps 50 Mountain Climbers 25 alt Lunge Jumps 50 Jumping jacks 15 Push-ups 50 sec Plank Hold   Fitness/Performance 1. EMOM X 12 mins [...]

Yankee CrossFit   Fitness 1. Fitness – Every 2 mins X 6 sets 8 Double KB DL + 8 Russian Swings + 8 Front Rack Alternating Lunges Performance 1. Performance – Every 2 mins X 6 [...]