April 2026

General Warm Up: CrossFit Warm Up Specific Warm Up: Banded OH Distraction 1:30 EachWrist Mobility Warm Up Strict Press WOD: Death By Strict Press Tempo... Read More

General Warm Up: Row to a specific distance. Any meters over or under will be the reps of each of the follow movements. Push UpsJumping... Read More

General Warm Up: 20 sec of work followed by 10 seconds of rest for a total of 4 min of: Air SquatsPVC Strict PressBox Step... Read More

General Warm Up: Running Warm Up Specific Warm Up: Burgener Warm Up WOD: As Many Rounds as Possible in 10 Minutes of: Run 200 M... Read More

General Warm Up: Junk Yard Dog Specific Warm Up 10 Second Hand Stand Hold2 x 3 Sec negative2 Tripod Press OutsHSPU WOD: Partner Workout for... Read More

General Warm Up: Running Warm Up Specific Warm Up: 5 Arch to L hold Drill10 Kipping Swings2x 3 kip / 1 Gymnastic Kip WOD: Complete... Read More

General Warm Up: 2 Rounds7 Reps Each of:Sit UpsBack ExtensionsPush UpsSquatsPull UpsDips Mobility Day: Foam Roller Cross Arm T Spine Smash 2 minFoam Roller Lat... Read More

General Warm Up: CrossFit Warm Up Specific Warm Up: Warm Up Movements WOD: Fight Gone Bad Style: Perform 1 Minute of Each Movement for Max... Read More

General Warm Up: CrossFit Warm Up Specific Warm Up: Warm Up OHS DB Snatch Progression As Many Rounds as Possible in 8 Minutes of:6 Pull... Read More

General Warm Up: Joint Prep Routine Specific Warm Up: Push Press Progression WOD: 25-20-15-10-5 Reps For Time of:Box JumpsSit UpsPush Press Stability Work: KB Overhead... Read More