Warm up: Warmy Take 10 mins and use the exercises below to warm up on. Xfit WOD: For time: 20 Power Clean 105/65 50 DU’s 20 KB swings (55/35) 50 DU’s 20 lunges (45# plate/25# plate) ea. leg 50 DU’s 20 Burpees over the bar 50 DU’s 20 Chest to bar pull ups 50 DU’s […]

Out of town tomorrow. See you Monday! Warm up: Warmy At the top of each minute for 5 minute perform 1/2 gasser (down and back twice) Xfit WOD: EMOM for 20 minutes of; 20 squats, 1 push up, 19 squats, 2 push up’s…etc. until last set; 1 squat and 20 push up’s. Post results to […]

Warm Up: Warmy 2 rds of; 30 mountain climbers 3 wall walks 1 minute squat position XfIt WOD: For time of; 50 DU’s Suicide top to bottom 50 burpees Suicide top to bottom 40 front squats (95/55) Suicide top to bottom 30 ball slams 50 DU’s Post results to comments.

Warm up Warmy 2 rds of; 50 jumping jacks 25 squats 15 push ups Xfit WOD: Run 1 mile, 21 clean and jerks (105/55) Run 800 meters, 21 clean and jerks (105/55) Run 1 mile Pull up WOD: 13,9,8,7,7 Post results to comments.

Gone skiing! See you next week.