WOD

Specific Warm Up: 2 x Through3 Minutes on a machine of your choice10 Med Ball Lateral toss each15 Deadbugs10 Kettle Bell Side Crunch Each Specific... Read More

General Warm Up: 2 X:6 PVC strict press -> Forward rolls6 V Ups -> Toy Soldiers6 Jumping Squats -> Cartwheels6 Kip Swings -> Spider Man... Read More

General Warm Up: Jump Rope Warm Up Specific Warm Up: Burgener Warm Up WOD: Complete for Time:50-40-30-20-10Double Unders15-12-9-6-3Squat Cleans Cool Down: Bike/ Row/ Run/ Ski... Read More

General Warm Up: CrossFit Warm Up Specific Warm Up: DB Hang Squat Snatch and Muscle Up Progressions WOD: For Time30 Dumbbell Hang Squat Snatch20 Push... Read More

General Warm Up: Jump Rope Warm Up Specific Warm Up: Warm Up Front Squats/ Mobility WOD: Every Minute on the Minute x 3 Minutes of20... Read More

General Warm Up: AMRAP in 7 min of:200m Jog10 KB Deadlift10 Sit ups10 Pull Ups10 Air Squats Specific Warm Up: Warm Up Back Squats and... Read More

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