WOD

General Warm Up: CrossFit Warm Up Specific Warm Up: 10 Banded Lat Pull Downs10 Kip Swings5 Gymnastic KipsMuscle Ups WOD: 3 Rounds for time of:6... Read More

General Warm Up: CrossFit Warm Up WOD: Complete the following for time:Row 100050 Squats40 Dumbbell Snatch30 Dips20 Kettle Bell Front Rack Lunge Steps10 Bar Pull... Read More

General Warm Up: Running Warm Up: Specific Warm Up: Split Jerk WOD As Many Rounds as Possible in 12 Minutes of:Run 200m8 Split Jerk Muscle... Read More

General Warm Up: Dynamic Mobility Set Specific Warm Up: Burgener Warm Up: WOD: Death By:1: Pull Ups2: Power Snatch3 Double Unders Mobility: Lat SmashBarbell Trap... Read More

General Warm Up: 1 Minute of Each Exercise x 2 Rounds:Sit UpsPlankBanded Good MorningsBox Step UpsHip Circle Steps all 4 Directions Specific Warm Up: Warm... Read More

General Warm Up: CrossFit Warm Up Skill: Psoas Smash x 2 Minutes EachBarbell Quad Smash x 2 Minutes Each WOD: 21-15-9 Reps for time of:Box... Read More

General Warm Up: Joint Prep Routine Specific Warm Up: Muscle Up Progression WOD: Every Minute on the Minute x 6 Minutes:3-5 Muscle Ups Weakness Work

General Warm Up: CrossFit Warm Up Specific Warm Up: Foam Roller Lat smash 1:30 eachCouch Stretch 1:30 eachWarm up OH walking lunges WOD: 30-20-10 Reps... Read More

General Warm Up: As many rounds as possible in 6 minutes of:8 Sit ups8 Squat8 PVC Press8 Cal Ski Specific Warm Up: Toes To Bar... Read More

General Warm Up: Joint Prep Routine Specific Warm Up: Kettle Bell Snatch Progression WOD: As Many Rounds as Possible in 15 Minutes of:10 Kettle Bell... Read More