Warm Up Coaches Warm Up Strength Power Snatch + Hang Power Snatch 7 min EMOM 2 reps every min building up to your 70% WOD 6 rounds of 40 off 20 sec rest Ring or [...]

Warm Up Coaches Warm Up Skill: Farmer Carrys Intervals WOD Benchmark “Grace” 30 Clean and jerks for time 95/135 8 min cap At the 10:00 min mark athletes have 10 min to find a 2 [...]

Warm Up Coaches Warm Up Strength Push Jerks 4/4 at 70% WOD 3 Rounds 800 M Run 30 Renegade Rows 30 Burpees

MONDAY 9.23.19 Bulgarian Split Squats with Dumbbells 4 sets of 6 reps (heavy load) Workout of the Day: 3 Handstand Push-Ups 3 squat Cleans (185/125 lb) 6 Handstand Push-Ups 6 Squat Cleans (185/125 lb) 9 [...]

Warm Up Coaches Warm Up WOD In teams of 2 amrap 35 min : 25 Box Step Overs with DB (2 DB) 50 Step DB OH Walking Lunge 35/50 (one overhead one at side may [...]

Warm Up Coaches Warm Up Front Squats 4/4 at 70% WOD Part 1 21-15-9 Cal Ski/Bike or Row Wall Balls 14/20 (*3 min rest) Part 2: 21-15-9 Cal Ski Bike or Row Wallballs

Warm Up Coaches Warm Up Strength Clean and Jerks EMOM 7 mins 3 reps every min building up to your 70% WOD 7 Min amrap 5 Shoulder-to-Overhead any way 85/125 10 Deadlifts 85/125 30 Double [...]

Warm Up Coaches Warm up Core Wod: 8 min AMRAP Increasing by 2 reps every RD -2 Bird Dogs -2 banded knee 2 chest -2 side hip taps Benchmark and Crossfit Games Individual Event 5 [...]

Warm Up Coaches Warm Up Strength Strict Presses 4/4 at 70% WOD Crossfit Open 17.1 Throwback For Time Complete: 10 Dumbbell Snatches (50/35 lb) 15 Burpee Box Jump Overs (24/20in) 20 Dumbbell Snatches (50/35 lb) [...]

Warm Up Coaches Warm Up Strength Back Squats 4/5 at 70% WOD For Time 10 Rounds of: 10 Front Squat (135/95 lb) 10 Hang Power Cleans (135/95 lb) 10 Back Squats (135/95 lb) 30 min [...]