Ugh, last day of the year. Here’s to a better 2022. Happy New Year, I appreciate you all. Warm up: Warmy+ Take 5 minutes and warm up on todays exercises. Xfit WOD: For Time 31 Push Presses (75/55 lb) 31 Pull-Ups 31 Snatches (75/55 lb) 31 Sit-Ups 31 Toes-to-Bars 31 Push-Ups 31 Box Jumps (24/20 […]

Warm Up: Warmy+ 3 sets of; 3 deads, to 3 hang clean then 3 back squat Xfit WOD: For time, 21,15,9,18,12,6 complete the following; Wall balls (20/14) Deadlift (135/75) Pull ups Front squat (105/65) **one partner works at a time. the partner who’s not working is wall sitting (knees 90 degrees) If enough stick around, […]

Warm up: Warmy+ 4×4 Power cleans + 25 jumping jacks Xfit WOD: 25 min AMRAP: 10 Push-press (105/75) 10 KB Swings (53/35) 10 box-jumps (20/24) **one athlete working at a time Pull up work; 7×4

Happy Holidays Everyone! Warm up: Take 6 minutes and warm up on todays exercises. Xfit WOD: 12 days of Christmas For Time, adding one movement per round: 1 Sumo Deadlift High-Pull (75/55 lb) 2 Thrusters (75/55 lb) 3 Push Presses (75/55 lb) 4 Power Cleans (75/55 lb) 5 Power Snatches (75/55 lb) 6 Kettlebell Swings […]

Warm up: Warmy+ 5×3 Power cleans + 20 jumping jacks Xfit WOD: AMRAP in 20 minutes: 5 pull-ups, 10 push-ups, 15 squats, 5 pull-ups, 7 thrusters @95/65LBS Stretch work; 3 sets, 1 minute each leg of the couch stretch Plus 3 minute bottom position squat hold