WOD

General Warm Up: Joint Prep Specific Warm Up: Banded OH Distraction 1 min each Muscle Ups:10 kip swings5 “get out of the pool drills”5 Gymnastic... Read More

General Warm Up: CrossFit Warm Up Mobility Day: First Rib Mob 1:30 eachRotator Smash 1:30 eachAnterior compartment smash 1:30 eachKB/ Lax ball Psoas Smash1:30 eachGlobal... Read More

General Warm Up: Four Corners Warm Up: 2 X8 Jumping Squats -> Spiderman Stretch8 Stink Bug Push ups -> Cartwheels8 Eye Level KB Swings-> High... Read More

General Warm Up: Running Warm Up Specific Warm Up: Toes To Bar Progression WOD: As Many Rounds as Possible in 20 Minutes of:Run 400 MMax... Read More

General Warm Up: Dynamic Mobility Set Specific Warm Up Sandbag Over Shoulder Demo Movement 5 SB Deadlift 3 SB to support SB over shoulder WOD:... Read More

General Warm Up: CrossFit Warm Up Specific Warm Up: Warm Up Movements WOD: Complete for time: 50 Double Unders 10 Deadlifts 8 GHD Sit Ups... Read More

General Warm Up: Joint Prep Routine Specific Warm Up: Muscle Up Progression 10 Kipping Swings 5 “get out of the pool” Drills 3 Gymnastic kips... Read More

General Warm Up Tabata Warm Up 20 seconds of Work followed by 10 seconds of rest for a total of 4 minutes of: Sit Ups... Read More

General Warm Up: Running Warm Up Specific Warm Up: Handstand Push Up Skills WOD 2 Rounds for time of: Run 800 M 30 Handstand Push... Read More

General Warm Up: Running Warm Up Specific Warm Up: Handstand Push Up Progression WOD: Every Minute on the Minute x 25 Minutes:1: Run 100 m2:... Read More