Happy December! Warm up: Warmy+ 3 sets of; 3 deads, hang cleans and front squats Xfit WOD: 10,9,8,7…1 for time of; Box jump over (24/20”) Push Press (95/65) Burpee over bar DU’s (3:1 singles) Squat Cleans (95/65) Pull up work; 18,11,10,10,9

Warm up;: Warmy+ Tabata, 3 rds. of; Plank Hold bottom position squat Push ups Barbell only thrusters Xfit WOD; Finish with 25 pull ups to equal 60 total

Warm up: Warmy+ 4×4 deadlifts + 25 jumping jacks Xfit WOD: 21,18,15,12,9,6,3 of; Front squats (95/65, (21-12), 110/75, 9-3) KB swings (53/35) Deadlifts (95/65, (21-12), 110/75, 9-3) Pull up work; 18,11,10,10,9

Happy Thanksgiving! 🦃 Enjoy your time with friends and family. Warm up: Warmy+ Farmers and Lumberjacks, 4 rds. 1 minutes each. Losing team does 6 burpees each round. Xfit WOD: “Thanksgiving Sampler” Pull up work; Complete an additional 35, breaking it up however you please.

Warm up: Warmy+ 4×3 clusters + 20 jumping jacks Xfit WOD: “Happy Belated Birthday, Chris” 30 minute AMRAP of; 41 wall balls 41 sit ups 41 thrusters (75/55) 41 HRUP’s 41 KB swings (53/35) **Reps split between partners** Pull up work; 18,12,10,10,10