April 2026

General Warm Up: Row as close to a distance as possible. any meters over or under will be the reps for each movement. Jumping SquatsSit... Read More

General Warm Up: Running Warm Up Specific Warm Up: Squat Therapy WOD: Every 2 Minutes x 5 RoundsRun 100 M5 BurpeesMax Air Squats in the... Read More

General Warm Up: Dynamic Warm Up Specific Warm Up 10 Sec Handstand Hold3x 3 sec negative2 X Tripod press outsHSPU WOD: 10 Sec Handstand Hold3x... Read More

General Warm Up: CrossFit Warm Up Specific Warm Up: 10 Banded Lat Pull Downs10 Kip Swings5 Gymnastic KipsMuscle Ups WOD: 3 Rounds for time of:6... Read More

General Warm Up: CrossFit Warm Up WOD: Complete the following for time:Row 100050 Squats40 Dumbbell Snatch30 Dips20 Kettle Bell Front Rack Lunge Steps10 Bar Pull... Read More

General Warm Up: Running Warm Up: Specific Warm Up: Split Jerk WOD As Many Rounds as Possible in 12 Minutes of:Run 200m8 Split Jerk Muscle... Read More

General Warm Up: Dynamic Mobility Set Specific Warm Up: Burgener Warm Up: WOD: Death By:1: Pull Ups2: Power Snatch3 Double Unders Mobility: Lat SmashBarbell Trap... Read More

General Warm Up: 1 Minute of Each Exercise x 2 Rounds:Sit UpsPlankBanded Good MorningsBox Step UpsHip Circle Steps all 4 Directions Specific Warm Up: Warm... Read More

General Warm Up: CrossFit Warm Up Skill: Psoas Smash x 2 Minutes EachBarbell Quad Smash x 2 Minutes Each WOD: 21-15-9 Reps for time of:Box... Read More

General Warm Up: Joint Prep Routine Specific Warm Up: Muscle Up Progression WOD: Every Minute on the Minute x 6 Minutes:3-5 Muscle Ups Weakness Work