Warm Up Coach warm up WOD Option A) 3RFT: 500 Meter Row 400 Meter Run rest 1:00 between rounds Option B) 3 RFT: 50 Cal [...]

Warm Up Coach warm up WOD 3 RFT: 50 Alternating Pistols 7 Burpee Pull Up or Bar MU 10 Hang Power Cleans (185/135)

Warm Up Coach warm up WOD 2 Rounds for Time (with a Partner) 80 pull-ups 200 meter Buddy Carry 30 Power Cleans (135/95 lb) 200 [...]

Warm Up Coach warm up WOD For Time 800 meter Run or Row 50 Back Squats (135/95 lb) 50 Bench Press (135/95 lb) 800 meter [...]

Warm Up Coach warm up WOD  5 Rounds For Time 400 meter Run 30 Box Jumps (24/20 in) 30 Wall Ball Shots (20/14

Warm Up Coach warm up WOD  - “The Seven” 7 Rounds For Time 7 Handstand Push-Ups 7 Thrusters (135/95 lb) 7 Knees-to-Elbows 7 Deadlifts (245/165 lb) [...]

Warm Up Coach warm up WOD Ascending Ladder for 8 Minutes: 1 Power Clean (155/105), 30 DU 2 Power Cleans (155/105), 30 DU 3 Power [...]

Warm Up Coach warm up WOD 5 RFT: 400m Run 15 Power Snatches (95/65)

Warm Up Coach warm up WOD  For Time: Teams of 2: 10-9-8-7-6-5-4-3-2-1 Squat Clean (105/155) Each partner must complete the full round of cleans before [...]

Warm Up Coach warm up WOD For time: 33 min cap 1K Row/100 cal bike 150 air squats 1k Row/100 cal bike 150 air squat