Warm Up Coaches Warm Up Strength Sumo Deadlifts 4/8 60% EMOM X6 Min: With a running clock 3 Sumo deadlift @80% of 1 rep Max *2 min rest At the 8 min mark EMOMx6: 12 [...]

Warm Up Coaches Warm Up Strength Every minute on the minute (EMOM) 8 MIN: 3 rep squat cleans at 60% of 1 rep Max Workout of the Day: 4 Rounds for time: 800m Run 4 [...]

Open Gym for Wza Workout posted at gym to perform at your leisure.

Open Gym for Wza Workout posted at gym to perform at your leisure

Warm Up Coaches Warm Up Open Gym for Wza all Day Workout Of The Day In teams of 2: 200 partner synchro air squats (arms must remain interlocked during squats) 3000 m row or ski [...]

Warm Up Coaches Warm Up Core WOD 3 Rounds Tabata 40/20 Plank Hold Side Plank Left Side Plank Right Benchmark Wednesday’s: “Filthy Fifty” For Time Complete the Following: 50 Box Jumps (24/20 in) 50 Jumping [...]

Warm Up Coaches Warm Up Strength Push Press 4/6 60% “Frantasy Land” For Time 21-15-9 reps of: Thrusters (95/65 lb) Pull-Ups 15-12-9 reps of: Thrusters (115/85 lb) Chest-to-Bar Pull-Ups 12-9-6 reps of: Thrusters (135/95 lbs) [...]

Warm Up Coaches Warm Up Strength Front Squats 4/10 60% Workout of the Day: For Time 200 Double Unders 1500 M Row/Ski 100 Double unders 75 CAL BIKE

Warm Up Coaches Warm Up WOD “Mighty Ducks” In Teams of 3 For Time (35 Minute Cap): 60 Clean and Jerks (105/155) 400 Meter Team Run 10 Rope Climbs 400 Meter Team Run 100 Barbell-Facing [...]

Warm Up Coaches Warm Up Strength Deadlifts 4/10 at 60% (14 mins) WOD 18 min AMRAP 3 Deadlift 155/225 3 Chest to bar Pull up … 6,6..9,9.. etc until clocks hits 18 min