WOD

General Warm Up: Dynamic Mobility Set Specific Warm Up Sandbag Over Shoulder Demo Movement 5 SB Deadlift 3 SB to support SB over shoulder WOD:... Read More

General Warm Up: CrossFit Warm Up Specific Warm Up: Warm Up Movements WOD: Complete for time: 50 Double Unders 10 Deadlifts 8 GHD Sit Ups... Read More

General Warm Up: Joint Prep Routine Specific Warm Up: Muscle Up Progression 10 Kipping Swings 5 “get out of the pool” Drills 3 Gymnastic kips... Read More

General Warm Up Tabata Warm Up 20 seconds of Work followed by 10 seconds of rest for a total of 4 minutes of: Sit Ups... Read More

General Warm Up: Running Warm Up Specific Warm Up: Handstand Push Up Skills WOD 2 Rounds for time of: Run 800 M 30 Handstand Push... Read More

General Warm Up: Running Warm Up Specific Warm Up: Handstand Push Up Progression WOD: Every Minute on the Minute x 25 Minutes:1: Run 100 m2:... Read More

General Warm Up: Crossfit Warm Up Specific Warm Up: Warm Up Movements WOD: Open Workout 26.3 Skill Work: Walk/Jog 2-3 minutes SLIPS

General Warm Up: Joint Prep Routine Specific Warm Up: Burgener Warm Up WOD: Squat Snatch:1-1-1-1-1 Snatch Deadlift:3×3Panda Pulls3×2 Skill Work: Weakness Work

General Warm Up: Dynamic Mobility Specific Warm Up: Toes To Bar & Push Jerk Progression WOD: 7 Rounds for time of:5 Toes to Bar10 Push... Read More

General Warm Up: Crossfit Warm Up Specific Warm Up: Burgener Warm Up & Mobility WOD: As Many Rounds as Possible in 10 Minutes of:3 Power... Read More