Warm up: Warmy+ 3×4 ground to overhead + 10 cal rows Xfit WOD: For time:21 Thrusters (95)21 Kettle bell swing (53)21 Pull-upsRow 500 meters 15 Thrusters (105)15 Kettle bell swing (53)15 Pull-ups Row 500 meters 9 Thrusters (115)9 Kettle bell swing (53)9 Pull-upsRow 500 meters

Happy Holidays! Warm up: Warmy+ Tabata, 3 rds of; Squats Hang from bar Baseline to baseline run Plank Xfit wod; Start with 20 push ups then 1 squat. Rd 2, 19 push ups and 2 squats…continue until last set where you’re doing 1 push up and 20 squats.

Warm up Warmy+ 5 minutes on today’s exercises. Xfit wod; “12 days of Christmas” 1 Power clean (75) 2 thrusters (75) 3 push press (75) 4 pulls 5 K2E 6 SDHP’s (75) 7 power snatch (75) 8 KB Swings (53) 9 box jumps (24”) 10 DU’s 11 burpees 12 OH lunges (holding plate, 45#)

Warm up: Warmy+ 3×4 ground to overhead + bear crawl to half court and back Xfit wod: With a running 24 minute clock preform the following AMRAP; 5 front squats (105) 5 KB swings (53) 5 hang cleans (105) EMOM (odd minutes) 5 pull ups EMOM (even minutes) 5 T2B

Warm up: Warmy+ 6 minutes, every minute on the minute of 7 squat cleans, 5 pull ups and 7 step ups. Xfit wod 50,40,30,20,10 of; Wall balls Box jumps (24) Pull up work; 5×10