Saturday 6/23/18

Yankee CrossFit – CrossFit   Fitness/Performance Every 5 mins X 5 sets Run 200 meters 12 Toes to Bar 16 Burpees 20 Russian KB Swings – 70/53 – goal is UB set + In teams of [...]

Friday 6/22/18

Yankee CrossFit   Fitness 1. Every 2 mins X 5 sets 5 Clean Grip RDLs + 10 Squat Jumps (w/ 1 sec pause in the bottom of each rep). RDLs should be at a challenging load + For Time 21-15-9 [...]

Thursday 6/21/18

Yankee CrossFit   Fitness/Performance 1. Superset X 3 sets a. Single Arm DB Bench Press – 8-10/arm, rest 60 sec after both arms b. Single Arm DB Row – 8-10/arm, rest 60 sec + 1 [...]

Monday 6/18/18

Yankee CrossFit – CrossFit   Fitness 1. EMOM X 10 min – alternate a. 1-arm KB Z-press – 6/arm b. KB Goblet Squat @ 32X1 tempo X 6 reps – focus on keeping upper back [...]

Sunday 6/17/18

Yankee CrossFit – CrossFit   Hero WOD Class McGhee 30-Minute AMRAP of: 5 Deadlifts – 275/185 13 Push-ups 9 Box Jumps – 24/20 In honor of Corporal Ryan C. McGhee, 21, was [...]

Saturday 6/16/18

Yankee CrossFit РCrossFit Fitness + Performance  Every 4 mins X 7 sets Run 200 meters 15 Burpees (scale to 10 if needed) 15 GHD Sit-ups (sub AB Mat) **Adjust reps and distance so you have [...]

Friday 6/15/18

Yankee CrossFit – CrossFit   Fitness/Performance 1. EMOM X 12 – alternating a. Back Rack Step-ups – 6 reps (3/leg) – make theses tough, but stand all the way up on [...]