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 […]

Warm Up: Warmy 3×5 power snatch – work up to 115#/65# Xfit WOD: Team of 2 perfrom the following; Wall ball pyramid, on the minute 6,8,10,12,14,16,18,16,14,12,10,8,6 Numbers are the rep count per minute you have to do. Happy Birthday Tony! 55 ball slams (40#/20#) AFAP

Warm up: Warmy Fit ball mobility 3×5 ea leg, hold for 3 secs. Fit ball shoulder mobility, 12 repsx2 Xfit WOD: 7 rounds: 3 candle stick rolls 5 wall climbers 7 v-up’s 9 box jumps 30/24″ Post time to comments.