Warm up: Warmy+ Tabata, 3 rds of; Squats Push ups Bear crawl Bar hang Xfit WOD: EMOM 13 minutes of: 13 KB Swings (53/35) + 1 burpee 12 KB Swings + 2 burpees…etc 1 KB Swing + 13 burpees 1 minute rest… EMOM 13 minutes of: 13 K2E + 1 wall ball (20/14) 12 K2E […]

The last Xfit WOD of 2023! I would have not imagined I would still be writing workouts, but next year will be year 15. I have enjoyed the time spent with everyone and look forward to another healthy year! Warm up: Warmy+ Tabata, 3 rds of; Plank hold Bar hang Squats KB swing (American style) […]

Warm Up: Warmy+ 3×5 Deadlift, 25 Jumping Jacks Xfit WOD: From 0:00-2:00, Partner A does 8 Wall Balls, 8 Deadlifts, 8 Power Cleans, and 8 Push Press, then max laps around the gym. Then, from 2:00-4:00, Partner B does the same. Continue switching every two minutes until the 40-minute clock stops. Pull up work: 18,12,10,10,10

Warm up: Warmy+ Tabata, 3 rds. of; Squat K2E Broad jump Push ups Xfit WOD: Happy Holidays! “12 Days of Christmas”

Warm up: Warmy+ Tabata, 3 rds of; Wall ball throw, run to where the ball lands…repeat Split squats Hold pull up half way down Bear crawl to half court and back 23 minute AMRAP of; 10 wall balls 10 push ups 10 hang cleans (95/65) 10 sit ups (hold 25# plate if not wearing a […]