Warm Up Coaches Warm Up Strength Power Cleans ⅜ 55% WOD 4 Min AMRAP 6 Power Cleans 65/95 30 Double-unders 1 Min rest 4 Min [...]

Warm Up Coaches Warm Up Strength Bench Presses 3/10 55% WOD EMOM 18 Min 1: 18 Wall balls Min 2: 15 GHD or Weighted Sit [...]

Warm Up Core WOD 7 min AMRAP -6 KB Pass throughs -6 KB Flutter Kicks -6 Side Plank Hip Taps Open 13.1 –Crossfit Games Open [...]

Warm up Coaches Warm Up Strength Front Squats ⅜ 55% WOD “run DMC” 4 rounds for time 200 M run 3 rope Climbs RX (Legless [...]

Warm Up Coaches Warm Up Strength Push Jerks ⅜ 55% WOD 10 RFT: 7 Push Jerk 105/155 7 Bar Facing Burpees 7 C2B Pull ups

WOD-August 3rd Warm Up -Coaches Warm Up WOD “Jenkins” AMRAP (with a Partner) in 40 minutes -50 Burpees -400 meter Run -50 Kettlebell Swings (24/16 [...]

WOD-August 2nd Warm Up -Coaches Warm up Strength -Deadlifts 3/10 55% WOD 30-20-10 -Deadlift 225/275 -Box Jump 24/30 RX 30/32” RX +

WOD-August 1st Warm up -Coaches Warm Up Strength -Push Presses ⅜ 55% WOD Every 4:00 min for 7 Rounds if you get caught by clock [...]

WOD July 31st Warm Up -Coaches Warm up Core Wod 8 min AMRAP -10 left side plank hip taps -10 right side plank hip taps [...]

WOD July 30th Warm Up -Coaches Warm up Strength -Back Squats ⅜ 55% WOD -75 Calorie Assault Bike -200 DU -2K Row -200 DU -75 [...]