Warm Up Coaches Warm Up Strength Romanian Single Leg Deadlifts Heavy Set of 3 Each Leg EMOM 5 Rounds Min 1: 12 Chest to Bar Pull up Min 2: 12 Deadlift 155/225 Min 3: 12 [...]

Warm Up Coaches Warm Up Strength Overhead Single Arm Farmer Carry’s 50Ft Per Arm By 5 (15mins) WOD 2 Rounds: 1,600 Meter Row 800 Meter Run 40 cal Bike 40 Wall balls

Warm Up Coaches Warm Up Core Wod 8 MIN AMRAP 20 Plank Hip Taps 20 Toe Touches 20 BF Sit UPS Memorial Wod “Jerry the Bawz Ray” Via Crossfit Reform @fortyqfit For Time 25 Burpees [...]

Warm Up Coaches Warm Up Strength Max Weighted Pull Ups WOD 10 MIN AMRAP 35 Double Unders 25 Front Squat 95/135 15 (heavy DB Snatch) 50/70 (* Must be alternating and from the ground) Rest [...]

Warm Up Coaches Warm Up Strength Max Weighted Or Banded Push UPS WOD Ascending Ladder for 6 Miinutes: 1-2-3-4-5.... Strict Handstand Push-ups Strict Ring Dip Strict Pull up ... Rest 3 Minutes, into: “Diane” 21-15-9 [...]

Warm Up Coaches Warm Up In Teams of 2 AMRAP 30 MIN: 400 Meter Run 20 Power Cleans (155/105) 500 Row 20 Push Jerks (155/105) *Athletes may transition as needed, run must be performed by [...]

Warm Up Coaches Warm Up Strength Bulgarian Squats W/ Barbell Heavy Cuplet (1L, 1R) (15mins) WOD EMOM 12 MIN ODD: 12 DB box Step up (DB are at suitcase carry; athlete holds at sides) 5070RX [...]

Warm Up Coaches Warm Up Strength Bench Press 1RM (15 mins) WOD 6 MIN AMRAP: Buy-In: 750 Meter Row (perform once at top of round) Then Amrap: 7 Toes to Bar or Toes to Ring [...]

Warm Up Coaches Warm Up “Kobe Bryant” Buy in: 81 Cal Row/Ski/Bike 5 rounds (rings) 8 power snatches 135/95lbs 24 Wallballs 20/14lbs 20 KBS 53/35lbs Buy out: 41 burpees 40 Min Cap

Warm Up Coaches Warm Up Strength Clean & Jerks 1RM (15 mins) WOD 20 Rounds for Time 1 Cluster (225/145 lb) 4 Burpee Box Jump Overs (30/24 in) Get through the 20 rounds as fast [...]