WOD

General Warm Up: Dynamic Mobility Set WOD: Every Minute on the Minute x 20 Minutes of:1: 10 Back Squats2: 20 Double Unders3: 1-2 Rope Climbs4:... Read More

General Warm Up: CrossFit Warm Up Specific Warm Up: Double Lacrosse Ball Low Back Smash WOD: 10 Rounds for time:Ski 10 Cals10 Toes to Bar10... Read More

General Warm Up: As many Rounds as Possible at a Warm Up Pace in 7 Minutes of:1 Shuttle Run8 V Ups8 Squats8 Push Ups8 Tuck... Read More

General Warm Up: Joint Prep Specific Warm Up: Power Cleans WOD: 9-6-3-6-9 Reps of Power Cleans15-10-5-10-15 Yards of Handstand Walk Mobility: First Rib & Barbell... Read More

General Warm Up: Running Warm Up Specific Warm Up: Dumbbell Snatch Cycling WOD: As Many Rounds as Possible in 20 Minutes of: Run 400 M... Read More

Warm Up: CrossFit Warm Up WOD: TabataPull UpsWall BallDipsCalorie Row Weakness Work

Warm UP: As Many Rounds as Possible at a Warm Up Pace in 6 Minutes of:8 Sit Ups8 PVC Overhead Squats8 Hanging Knee Raises8 Cal... Read More

Warm Up: Running Warm Up Specific Warm Up: Clean ProgressionWarm Up to Workout Weight WOD: As Many Rounds as Possible in 15 Minutes, Ascending by... Read More

Warm Up Dynamic Mobility Set Skill Banded Overhead Distraction Dumbbell Snatch Progression WOD: Death By:Odd: Box Jump OversEvens: Dumbbell Snatch Skill: Lacrosse Ball Calf Smash... Read More

General Warm Up CrossFit Warm Up Mobility Day: Plantar Smash Bone Saw Calf Smash IT Band Roll Out Barbell Quad Smash Side Hip Smash QL... Read More