Warm Up Coach warm up Strength Deadlifts 4/5 70% WOD  21-15-9 Deadlifts 225/275 400 Meter Run HIIT/Conditioning option posted daily at the box

Warm Up Coach warm up Strength Skill: Front Rack Position WOD  “Macho Man” EMOM for as Long as Possible 3 Power Cleans (185/135 lb) 3 [...]

Warm Up Coach warm up Strength Complex Power snatch + Hang power Snatch work up to your 70% WOD  (8 min) EMOM x21 Min 1: [...]

Warm Up Coach warm up Strength Front Squats 4/4 70% WOD  5 Rounds of “Cindy” (5 Pull up, 10 push up, 15 airsquats) 100 Wall [...]

Warm Up Coach warm up WOD  Teams of 2 AMRAP 30: 50 Slamball 30/50 21 Chest bar pull ups 15 Power Snatches (115/80) 9 Overhead [...]

Warm Up Coach warm up Strength  Push Press 4/5 70% WOD  5 K ROW/SKI Or BIKE 250 CAL *Every 500 meters athlete must break and [...]

Warm Up Coach warm up Strength  Squat Cleans 4/3 70% WOD  8 Min AMRAP: 3 Squat Clean 135/185 15 KBS 53/70 20 Wall Ball 14/20 [...]

Warm Up Coach warm up Core Wod Tabata Style 40/20 2 rounds Plank Hold Plank Hip taps Supermans WOD  “ANGIE” 100 pull-ups 100 push ups [...]

Warm Up Coach warm up Strength Bench Press (close grip) 4/6 65% WOD  3 Rounds: 800 Meter Run 21 STOH 135/185 (*athletes may push jerk, [...]

Warm Up Coach warm up Strength Back Squats 4/4 70 WOD  4 rounds for time: 8 DB OH Lunge in place 35/55 or 55/70 12 [...]