Warm Up Coach warm up Strength Bench press 4/4 75% WOD  21-15-9 Back squats (315/225) Strict Handstand Push-ups (or parellete) HIIT/Conditioning option posted daily at [...]

Warm Up Coach warm up Strength Back squats 4/4 75% WOD  100 Double Unders 10 Ring Muscle-Ups 80 Double Unders 8 Ring Muscle-Ups 60 Double [...]

Warm Up Coach warm up WOD  In teams of two for time: 50 Cal Assualt Bike Directly into: 20-19-18-17-16-15-14-13-12-11-10 reps of: Power Cleans 105/155lbs Wallballs [...]

Warm Up Coach warm up Strength Front Squats 8 min EMOM 3 reps increasing weight to 75% Shoot for 3 mins at 75% WOD  15 [...]

Warm Up Coach warm up Strength Push jerks EMOM 3 Reps 10 MINS increasing to 70% Shoot for 3 mins at 70% WOD  6 min [...]

Warm Up Coach warm up Core WOD Core Wod 8 min 20/10 Bicycle crunches Plank K 2 E Flutter kicks Hollow rocks WOD  For Time [...]

Warm Up Coach warm up Strength Overhead Squats 4/3 70% WOD  3 rounds for time: 24 Slamball 30/50 18 box jump overs 6 hang cleans [...]

Warm Up Coach warm up Strength Thruster 4/3 70% of your best thruster WOD  24-21-18-15-12-9-6-3 Thrusters 80/115 HSPU HIIT/Conditioning option posted daily at the box

Warm Up Coach warm up WOD  Teams of 2 28 min relay style for max total rounds per team: 3 rope climbs 12 HSPU 9 [...]

Warm Up Coach warm up Strength Bench Press 4/5 70% WOD  3 rounds for time: 30 DB Hang clean and Jerk (athlete may choose weight; [...]