WOD

General Warm Up: With a partner:Partner 1: GHD Hollow HoldPartner 2:10 Push UpsSwitchPartner 1:Dead HangPartner 2:10 SquatsSwitchPartner 1:PlankPartner 2: 20 Single UndersSwitch Specific Warm Up:... Read More

General Warm Up: CrossFit Warm Up Specific Warm Up: Pull Up and Front Squat Warm UP WOD: For Time:3-5-7-9-11-13-15 reps of:Pull UpsFront SquatsBike for Cals... Read More

General Warm Up: Joint Prep Routine Specific Warm Up: Toes to Bar Progression WOD: As Many Rounds As Possible in 12 Minutes of:12 Toes to... Read More

General Warm Up: 2XDead Bugs X 7 Each Side -> High Knees14 Single Under -> High Hip Bear Crawl7 Push Ups ->Alternating Cartwheels7 PVC Pipe... Read More

General Warm Up: CrossFit Warm Up Specific Warm Up: Wallball Progression WOD Every Minute on the Minute x 10 Rounds of: 10 Sit Ups 10... Read More

General Warm Up: 20 seconds of work, followed by 10 seconds of rest for a total of 4 min of:KB DeadliftsPush UpsSit UpsJumping Squats Specific... Read More

General Warm Up: Partner Prep Specific Warm Up: Rope Climb Progression WOD: Complete for time:3-2-1 Rope Climbs15-10-5Deadlifts Cool Down: Have A Great Weekend!

General Warm Up: CrossFit Warm Up Specific Warm Up: Wall Ball 2 Fers WOD: As Many Rounds as Possible in 15 Minutes of:Run 200m16 Box... Read More

General Warm Up: Plyometric Warm Up Specific Warm Up: DB Snatch Warm Up WOD: Death By:Odds: Air Squat x2Evens: Dumbbell Snatch x4 Cool Down: Double... Read More

General Warm Up: CrossFit Warm Up Specific Warm Up: Warm Up Movements Toes to Bar & Sumo Deadlift High Pull WOD: Complete for Time:50 Reps... Read More