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.

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.