Warm up: Warmy+ Take 12 minutes to complete 5×5 of OH lunges. Plank for 20 secs in between sets. Xfit WOD: Complete as many rounds as possible in 20 minutes of: 20 medicine-ball cleans (20/14) 60 double-unders, or 30 DU’s or 120 singles. Pull up work; 15,10,9,8,8

Warm up: Warmy+ 3×3 dead to clean to push press. Run down and back. Xfit WOD: For time; 9 Box Jumps (30/24) 9 Squat Cleans (95/65) 9 Kettlebell Swings (53/35) 9 Slam Balls (40/30) 9 Push Press (95/65) 9 Burpees **first round, start with 9 reps at each station. Once you and your partner complete […]

Warm up: Warmy+ 3×3 of ground to overhead. Take two sets to warm up then start your 3×3. In between sets complete 20 step ups using the bleachers. Xfit WOD: Tribute to MLK For Time: 63 Hang Cleans (85/65) – the year he gave his “I have a dream” speech 64 Wall Balls (20/14) – […]

Warm up Warmy + 3 rds of; 3 HSPU 5 pull ups 7 squat jumps Xfit WOD: 100 push ups 200 ab mat sit ups 300 squats 400 DU’s

Warm up: Warmy+ 3×5 of power snatch + run down and back. Xfit WOD: 2 rounds of; 150 Wall Ball (20/14) 76 Power snatch (75/55) 30 clean and jerk (115/75) Every 2 minutes, plate push, P1 down, P2 back (45×2, 45#). **Split reps between partners. Pull up work; 5×10