WOD

General Warm Up: CrossFit Warm Up Specific Warm Up: Front Squat Mobility and Warm Up: Front Rack Mob w/ Band 1:30 eachBanded Oh Distraction 1:30... Read More

General Warm Up: Rowling: Get as close to the set distance as possible. any meters over or under will be the reps for the following... Read More

General Warm Up: Running Warm Up Specific Warm Up: Overhead Squat Therapy Warm Up Overhead Squats WOD: Nancy: 5 Rounds for Time of: Run 400... Read More

General Warm Up: 2X200m Jog10 Air Squats10 Kipping Swings10 Sand Bag DL Specific Warm Up: Sandbag Over Shoulder WOD: 5 Rounds for time, partition amongst... Read More

General Warm Up: CrossFit Warm Up: Specific Warm Up: Mobility: Foam roller quad smash 1:30 each sideDouble LAX ball low back smash 2 min Warm... Read More

General Warm Up: Jump Rope Warm Up Specific Warm Up: Push Press Progression WOD: Every Minute on the Minute x 10 Minutes of:5 Push PressAs... Read More

General Warm Up Joint Prep Routine Specific Warm Up: Burgener Warm Up WOD: As Many Rounds as Possible in 3 Minutes, rest 1 Minute x... Read More

General Warm Up: 2X8 Squats -> Cart Wheels8 Sit ups -> Broad Jump8 Push ups -> Toy soldiers8 Pull ups ->Bear Crawl Specific Warm Up:... Read More

General Warm Up CrossFit Warm Up Specific Warm Up Burgener Warm Up WOD: Elizabeth21-15-9 Reps For TimeSquat Cleans (135/95 lb)Ring Dips Cool Down: SLIPS

Warm Up: Burgener Warm Up Specific Warm Up: Handstand Walk Skill Work WOD: Complete the Following for time:90′ Handstand Walk30 Snatches90′ Handstand Walk Skill Work:... Read More