WOD

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

General Warm Up: CrossFit Warm Up Specific Warm Up: Bench Pec Flys x 5Banded Overhead Squat x 10 reps Warm up OHS WOD: Overhead Squat:... Read More

General Warm Up: Row to a distance, every meter over or under will be your warm up reps for each movement. Sit upsKB DeadliftStink Bug... Read More

General Warm Up: Joint Prep Routine Specific Warm Up: Warm Up Movements WOD: Complete the Following for Time:50 Sit Ups40 Wall Ball30 Pull Ups20 Overhead... Read More

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