WOD

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

General Warm Up: CrossFit Warm Up Specific Warm Up: Foam Roller Lat smash 1:30 eachCouch Stretch 1:30 eachWarm up OH walking lunges WOD: 30-20-10 Reps... Read More

General Warm Up: As many rounds as possible in 6 minutes of:8 Sit ups8 Squat8 PVC Press8 Cal Ski Specific Warm Up: Toes To Bar... Read More

General Warm Up: Joint Prep Routine Specific Warm Up: Kettle Bell Snatch Progression WOD: As Many Rounds as Possible in 15 Minutes of:10 Kettle Bell... Read More

General Warm Up: Tabata Warm Up: 20 sec of work with 10 seconds of rest for a total of 4 minutes of:Ring RowsDB DeadliftsKip SwingsJumping... Read More

General Warm Up: CrossFit Warm Up Specific Warm Up: Warm Up Deadlift WOD: Death By:DeadliftLateral Bar Over Burpees Cool Down: Plank 3 minutes totalHollow hold... Read More

General Warm Up: Running Warm Up Specific Warm Up: POSE running drills WOD: Run 1 Mile x 3 Rest as needed between attempts Cool Down:... Read More