Warm Up: Warmy 5 x 3 of front squat – work up to 135/95 1/2 gassers in between sets Xfit WOD: For Time: “Karen” 150 wall ball shots (20/14) Post weight and time to comments.

I won’t be there tomorrow morning. Warm up: Warmy Xfit WOD 3, 6, 9, 12, 15, 18, 21, 24…etc. push presses (115#/65#), box jumps (24″/20″) Start with 3 push presses and 3 box jumps then 6 then 9…etc. for 12 minutes. Post last round completed to comments.

Warm Up: Warmy 3×3 (squat cleans) 3×3 (RDL’s) Work up to workout weight (115#/75#) Xfit WOD: 10 rounds for time of; 3 squat cleans 3 deadlifts 10 DU’s first round, 20 DU’s second round…50 DU’s 5th and 6th round then back down and finish with 10 DU’s round 10. Post time to comments.

Warm Up: Warmy 3 rounds of; 1 minute plank 1 minute hollow hold Suicide (1 minute to complete it) Xfit WOD: “Tabata This” DU’s Wall ball squat cleans Abmat sit up’s Box jumps weighted (20″/16″, 25#/10# plates) Post lowest rep count for each exercise to comments.

Announcements: Happy Birthday, Darin! By looking at the workout how old is Darin? Wish Susie a quick recovery, she’ll be out a couple weeks to repair a knee. Warmy 5 minutes of half gassers 3×8 of back squat (work up to workout weight) Xfit WOD: Teams of 3 or 4 perform the following for 6 […]