I’m out for the foreseeable future. Warm up: Warmy+ Tabata, 3 rds. of; Plank Split squats Hollow hold Wall sit Xfit WOD: 6 Rounds For Time 24 Air Squats 24 Push-Ups 24 Walking Lunges 400 meter Run Pull up work: 5×9

I’m out of town tomorrow, see you Friday. Warm Up: Warmy+ 5×3 of Front Squats + 25 Jumping Jacks Xfit WOD: Happy Birthday, Greg! Buy-in 53 plate weighted squats (45/25) for time, 95 reps of; Slam balls (AHAP) KB Swings SDHP’s (75/55) Deadlifts (115/75) Pull up work; 5×8

Several b-day’s this month and we’re all really old so buckle the F*^# up. Warm up: Warmy+ 5×10 weighted push ups (25/10# plate) + 2 laps around gym Xfit WOD: Buy-in: 50 thrusters (65/45) For time, 21, 15, 9, 9, 15, 21 of; GTH (95/65) Frog leap burpees DU’s (3:1 single skips) Then 1 rds […]

Warm up: Warmy+ 4×4 back squats + 25 jumping jacks Xfit WOD: 100 Wall Balls 75 Hang snatches (75/55) 50 squat cleans (95/65) 25 T2B 30 seconds on 30 seconds off Pull up work: 5×10

Warm up: Warmy+ 3 laps around field Xfit WOD: For time, 10,9,8,7…1,1,2,3…10 of; Box jumps, weighted down the ladder, no weight up the ladder (24/20) Wall ball clean, weighted Push ups, no weight down the ladder, weighted up the ladder. Pull up work; 4×5, weighted