WOD

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

General Warm Up: Tabata Warm Up: 20 sec of work with 10 seconds of rest for a total of 4 minutes of:Ring RowsDB DeadliftsKip SwingsJumping... Read More

General Warm Up: CrossFit Warm Up Specific Warm Up: Warm Up Deadlift WOD: Death By:DeadliftLateral Bar Over Burpees Cool Down: Plank 3 minutes totalHollow hold... Read More

General Warm Up: Running Warm Up Specific Warm Up: POSE running drills WOD: Run 1 Mile x 3 Rest as needed between attempts Cool Down:... Read More

General Warm Up: While listening to “Thunderstruck” by AC/DC Perform a Burpee every time the name of the song is said. Specific Warm Up: Burgener... Read More

General Warm Up: Dynamic Mobility Set Specific Warm Up: Warm Up Dumbbell Clean and Jerk WOD: Death By:Odds: Pull UpsEvens: Single Arm Dumbbell Clean and... Read More