WOD

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

General Warm Up: While listening to “Thunderstruck” by AC/DC Perform a Burpee every time the name of the song is said. Specific Warm Up: Burgener... Read More

General Warm Up: Dynamic Mobility Set Specific Warm Up: Warm Up Dumbbell Clean and Jerk WOD: Death By:Odds: Pull UpsEvens: Single Arm Dumbbell Clean and... Read More

General Warm Up: Joint Prep Specific Warm Up: Banded OH Distraction 1 min each Muscle Ups:10 kip swings5 “get out of the pool drills”5 Gymnastic... Read More

General Warm Up: CrossFit Warm Up Mobility Day: First Rib Mob 1:30 eachRotator Smash 1:30 eachAnterior compartment smash 1:30 eachKB/ Lax ball Psoas Smash1:30 eachGlobal... Read More

General Warm Up: Four Corners Warm Up: 2 X8 Jumping Squats -> Spiderman Stretch8 Stink Bug Push ups -> Cartwheels8 Eye Level KB Swings-> High... Read More

General Warm Up: Running Warm Up Specific Warm Up: Toes To Bar Progression WOD: As Many Rounds as Possible in 20 Minutes of:Run 400 MMax... Read More