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.

Warm Up: Warmy 8 minutes, alternating 1 minute Wall sit 1 minute front plank Xfit WOD: 2 rds at 3 minutes each exercise of; Wall ball (20/14) rest :30 SDHP (95/55) rest :30 Squat clean thruster (95/55), every third rep perform squat clean thruster. rest :30 Post results to comments.

Warm up: Warmy 2 rds of; 1 minute bottom position squat 30 hollow rocks 30 sit ups Xfit WOD: 100 back squats (75/45) 4 rds of; 50 ft. Lunges (45/25 plate overhead) 21 burpees Teams of two, one athlete performs thrusters while athlete 2 completes lunge/burpee WOD. Switch happens when athletes finish. Rest may occur, […]