500M row or 400M jog

10 Squat2Stands

10 Cossack Squats

10 Cobra to Downward Dog

10 Iron Cross

10 Scorpion

10 huggers

10 Over and Backs

On the Rig: On the rig, perform 5 reps of, scap pull ups, kip swings, kipping knee raise, toe2bar, pull ups

Barbell Warmup: With an empty bar, perform 5 reps of: Good mornings, Back Squats, Elbow Rotations, Front Squat, Push Press, Thruster.  Put down bar, shake out arms, then in Snatch grip, perform 3 reps of: Dip/Shrug, Dip/Shrug/High Elbows, High hang Power Snatch, Power Snatch from Mid Shin

New Year New Me 2023

Pic courtesy of Etsy.  Today will be the last WOD for 2022, so make it a good one!!!


“Happy New Year WOD”

For Time:

(Jan) 31 Push Press (95/65)

(Feb) 28 Pull-ups

(Mar) 31 Snatches (95/65)

(Apr) 30 Ab-Mat Sit-ups

(May) 31 Toes-to-bars

(Jun) 30 Hand-Rel Push-ups

(Jul) 31 Box Jumps (24″/20″)

(Aug) 31 Back Squats (95/65)

(Sep) 30 Double Unders

(Oct) 31 Thrusters (95/65)

(Nov) 30 Walking Lunges

(Dec) 31 Burpees

Row, 365M (or run 300M)

With today’s WOD, you’ll do one rep per day of the year (365 total).  The movements have been broken up to represent each month.  Happy New Year!!!  Compare results with last year!

Scaling Options:

Bar weight -> 75/55 -> as needed

Pull Ups -> Buddha Pull ups -> Ring Rows

Sit ups -> feet anchored

Toe2Bar -> Alt Single Leg Toe2Bar -> Kipping Knee -> Laying Toe2Bar -> V-Ups

Box Height -> 20/16 -> as needed

DUs -> 90 Single Unders

Cool Down:

200M Walk


Pigeon Pose on box – 1 Min per side


Kneeling Shoulder stretch on box – 2 min


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