WOD

General Warm Up: CrossFit Warm Up Specific Warm Up: Overhead Squat Therapy WOD: Death By:Bike for Cals x 3Rest 3 MinutesDeath By Overhead Squat Cool... Read More

General Warm Up: Plyo Warm Up Specific Warm Up: Knee Drive pop off GHD X 10Sit up to 45* X 5Sit up to parallel X... Read More

General Warm Up: Jump Rope Warm Up: Specific Warm Up: Pull Over Drills WOD: For Time:100 Double UndersThen:5-4-3-2-1Rope ClimbSandbag SquatsPull OversPower SnatchFinish with 100 Double... Read More

General Warm Up: CrossFit Warm Up: Specific Warm Up: Push Press Progression WOD: Life By:Sit UpsPush PressStarting at 12 reps of each in the minute,... Read More

General Warm Up: Dynamic Mobility Set Specific Warm Up: Paleo Chair X 1 MinSquat TherapyWarm Up KB Swings WOD: 4 Rounds for Time of:15 Kettle... Read More

General Warm Up: Going Down and BackLunge and TwistSpider Man StretchToy SoldierInch WormHamstring StretchQuad StretchIn Between Each movement perform either a forward roll or a... Read More

General Warm Up: 3 RoundsJog 200 M3 Depth drop to broad Jump8 Bottoms Up Press each10 Hip Extensions Specific Warm Up: Burgener Warm Up WOD:... Read More

General Warm Up: Burpee Conga Line Specific Warm Up: Warm Up Movements WOD: Complete for Time:50 Sit Ups40 Sumo Deadlift High Pull30 Box Jumps20 Double... Read More

General Warm Up: CrossFit Warm Up: Specific Warm Up: Pull Up and Thruster Progressions WOD: 7 Rounds for time of:5 Cal Ski/ Bike7 Pull Ups9... Read More

General Warm Up: Joint Prep Specific Warm Up: Anterior Compartment Smash 1:30 eachLax ball Hamstring Smash 1:30 each Chose equipment & cover movement standards WOD:... Read More