Warm up: Warmy+ 5×3 deadlift + run down and back Xfit WOD: For time, 5 rounds of; 10 deadlifts (135/95) 10 hang cleans (95/65) 10 front squats (95/65) 10 burpee over bar (alternate with partner) 10 push press (95/65) Pull up work; 3×10

Warm up: Warmy+ 4 plate pushes + 25 jumping jacks Xfit WOD: Pull up work; 5×7

Warm up: Warmy+ Tabata, 3 rds of; Squats Push ups Single skips Handstand hold Xfit WOD: 50,40,30,20,10 of: Wall balls (20/14) Box jumps (24/20”) DU ‘s (3:1 singles) **between each set perform 5 pull ups Couch stretch 2×2 minutes each leg.

Last WOD of the year. Here’s to a healthy and happy 2023. Happy New Year! Warm Up: Warmy+ 4×3 Thrusters + 30 single skips Xfit WOD: One “Curtis P” complex is comprised of one Power Clean, one Lunge (each leg), and one Push Press. With a running clock, perform 100 Curtis P’s as fast as […]

Warm up: Warmy+ Take 5 minutes and warm up on today’s exercises. Xfit WOD: Pull up work: 5×7