Warm Up Coach warm up Strength Deadlifts EMOM 8 MINS 3 reps increasing to 75% Shoot for 4 mins at 75% WOD  30-20-10 Pull up [...]

Warm Up Coach warm up Strength Push Jerks 4/4 75% WOD  3 Rounds for time: 24 Cal Row/bike or Ski 12 power Clean and jerk [...]

Warm Up Coach warm up Core WOD 8 MINS 20/10 style L SIT Hold Supermans BF Sit ups Bird Dogs WOD  “Crossfit Baseline” 20 min [...]

Warm Up Coach warm up Strength Snatch EMOM 8 MINS reps increasing weight to 75% Shoot for 3 mins at 75% WOD  5 Rounds: Min [...]

Warm Up Coach warm up Strength Thrusters 4/3 75% WOD  Century Thrusters 100 thrusters for time 95/135 *every time you break 5 burpees HIIT/Conditioning option [...]

OUTWOD at DTSC! April 20th, 2019 OUTWOD is The OUT Foundation’s largest international initiative for bringing together LGBTQ+ athletes and allies to sweat for a cause [...]

Warm Up Coach warm up Strength Squat Cleans EMOM 8 mins 4 Reps at 75% WOD  EMOM x 16 Tabata style: Athlete works for 40 [...]

Warm Up Coach warm up Strength Push Press 4/3 75% WOD  100 Wallballs (20/14) 1,500 Meter Row 100 Wallballs (20/14) 50/35 Calorie Bike HIIT/Conditioning option [...]

Warm Up Coach warm up Skills Skills: Rowing or Rowing Intervals WOD  Part A) “randy” for time 75 Power Snatches 55/75 Part B) When clock [...]

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 [...]