WOD

General Warm Up: Row to the specified distance any meters over or under will serve as the number of warm up reps of the following:... Read More

General Warm Up: CrossFit Warm Up Specific Warm Up: Kettle Bell Thruster Progression WOD: Death By Kettle Bell Thruster Weakness Work

General Warm Up: Running Warm Up Specific Warm Up: Burgener Warm Up WOD: 5 Rounds for time of:Run 200 M5 Clean and Jerk10 Dips Mobility

General Warm Up: Jump Rope Warm Up Specific Warm Up: Burgener Warm Up Warm Up Power Snatchs WOD: 2 Rounds for time of:15 Power Snatch100... Read More

General Warm Up: CrossFit Warm Up Specific Warm Up: HSPU Progression:10 sec HS hold2 X 3 Sec Negatives2X Tripod Press OutsHSPU Warm Up Burpee Box... Read More

General Warm Up Joint Prep Routine Specific Warm Up: Overhead Squat Therapy WOD: Overhead Squats1-1-1-1-1 Side Plank Clam shell with 3 second holds10 Per SideSingle... Read More

General Warm Up: AMRAP in 7 min of:300m Row8 PCV Strict Press16 Mountain Climbers Specific Warm Up: Push Press Progression Rowing Sprints WOD: 21-15-9 Reps... Read More

General Warm Up: Dynamic Mobility Set Specific Warm Up: Dumbbell Burgener Warm Up WOD Tabata:Dumbbell Hang Power CleanRest 2 MinutesDumbbell Box Step Ups Weakness Work

General Warm Up: CrossFit Warm Up WOD: Murph: For Time: 1 Mile Run100 Pull-Ups200 Push-Ups300 Air Squats1 Mile Run

General Warm Up: Rowling Specific Warm Up: Overhead Squats WOD: As Many Rounds as Possible in 13 Minutes of:1 Overhead Squat5 Strict Press9 Calorie Row