Warm Up Warmy+ 3 rds of – 3 Power Cleans, 2 Front Squats, 1 Thruster + run baseline and back to baseline Xfit WOD: Every other round, run 1 lap around gym holding a 25# plate Pull up work: 18,12,10,10,10

Warm up: Warmy+ Tabata, 3 rds. of; Plank hold Bear crawl Burpees Wall sits Xfit WOD: Complete all reps of each exercise in the order written before moving to the next. Couch stretch, 2×1 minute each leg. Then hold bottom position squat for 3 minutes.

Warm up: Warmy+ 4×4 squat cleans + jumping jacks (25) Xfit WOD: 21,18,15,12,9,6,3 of: Front squats (95/65) Sit ups Push press (95/65) Slam ball Push ups Pull up work: 18,12,10,10,10

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) […]