WOD

General Warm Up: 2 rounds of:8 Box step ups8 Mountain Climbers each side8 Banded Triceps Extension8 Ring rows8 DB Strict Press Specific Warm Up: Burgener... Read More

General Warm Up: AMRAP in 7 min of:5 Knee Raises5 Pause Squats5 Stink Bug Push Ups5 Banded Good Mornings Specific Warm Up: Ski Erg Progressions... Read More

General Warm Up: CrossFit Warm Up Specific Warm Up: Rope Climb Skill Work Push Jerk Progression WOD: As Many Rounds as Possible in 15 Minutes... Read More

General Warm Up: Running Warm Up Specific Warm Up: Medicine Ball Cleans WOD: Complete for Time:Run 800m50 Medicine Ball Cleans50 Pull Ups50 Dumbbell SnatchRun 800... Read More

General Warm Up: 4 Rounds of Rowling: Pause SquatsStink Bug Push UpsSit UpsPVC Sots Press Specific Warm Up: Overhead Squat Warm Up WOD: Every Minute... Read More

General Warm Up: CrossFit Warm Up Specific Warm Up: Toes To Bar Progression WOD: 30-20-10 Reps for Time of:Toes to BarDips Weakness Work

General Warm Up: CrossFit Warm Up Specific Warm Up: Toes to Bar and Dumbbell Snatch Progression WOD: Every Minute on the Minute x 20 Minutes:1:... Read More

General Warm Up: Running Warm Up Specific Warm Up: Squat Therapy WOD: 7 Rounds for time of:Run 100 m20 Wall Ball Weakness Work

General Warm Up: Joint Prep Routine Specific Warm Up: Burgener Warm Up: WOD: Complete for Time:75-50-25 Double Unders30-20-10 Pull Ups15-10-5 Power Cleans Cool Down/ Tempo... Read More

General Warm Up: 2x8 Air Squats -> Bear Crawl8 PVC Press-> Inch Worm w/ push up8 Box Step ups -> Spiderman Stretch8 Pull Ups ->... Read More