**We will have a special guest Monday so bring your holiday cheer! Warm up: Warmy+ 4×4 cluster + 25 single skips Xfit WOD: 10 Rounds, for time of; Buy in 50 DU’s (3:1 single skips) 5 Squat cleans (95/65) 5 Pull ups 7 Push press (95/65) 7 Burpee over bar 9 Deadlift (135/95) 9 slam […]

Warm Up: Warmy+ 45 seconds on, 15 seconds off, 2 rds., of; Weighted high knees KB swings (American) Plank jumping jacks Jumping split squats Xfit WOD: For time, 20,19,18…down to 1 of; Wall balls (20/14) KB Swings (53/35) Pull up work; 10×3

Warm up: Warmy+ Tabata, 3 rds of; Split squats Handstand hold Broad jump Plank hold Xfit WOD: For time, 10 rds of; 10 Wall balls (20/14) 9 Box jumps (24”) 8 Burpees 7 Hang cleans (95/65) 6 K2B Pull up work; 5×7

Warm up: Warmy+ 5×3 burpee over bar to GTH press + 20 single skips Xfit WOD: For time, 21,18,15,12,9,7,3 of; Push ups Squat cleans (95/65) Sit ups (weighted using wall ball) KB Swings (53/35) DU’s (3:1 singles) Pull up work; 5×7

Warm up: Warmy+ 4×3 clusters + 25 jumping jacks Xfit WOD: Teams of 2, 40 rounds for time, of; 4 squats, either back or front (115/75) 3 box jump overs, while holding plate (45/25#) 2 thrusters (115/75) 1 deadlift (185/115) Pull up work; 5×7