Warm Up Coaches Warm Up Skill: Back Reverse Lunges 5/5 Hero wod “Bear” AMRAP in 20 minutes 12 Overhead Walking Lunges (2 DB 35/50) 15 Burpees 8 Bar Muscle-Ups (12 burpee pull up) “Bear" Hero [...]

Warm Up Coaches Warm Up Strength OHS 3/6 75% WOD 2 rounds 3 Jerks, 155/225 3 Front Squats, 155/225 3 Power Cleans 155/225 30 C2B Pull ups 30 Push ups 30 Air Squats *Athletes may [...]

Warm Up Coaches Warm Up Strength Push Jerks 3/6 75% WOD 21-18-15-12-9-6-3 Push Jerks 155/105lbs 400m Run 24 Min Cap

Warm Up Coaches Warm Up 30 min AMRAP In Teams of 2 21 Wall Balls, 14/20 15 Calorie Row or Bike *One athlete works at a time. Once an athlete begins a movement they must [...]

Warm Up Coaches Warm Up Strength Olympic Snatches 3/3 75% WOD In 16 Min Ascending by 3 -3 (Full/Squat Snatch) 85/125 -3 HSPU -6 Snatch -6HSPU…. Add 3 reps to each movement until clock hits [...]

Open 20.2 Live Announcement & Party at 8pm Special Guest Games Athletes Appearance. Don’t Miss It!!! 8:15 Barbell & Crossfit cancelled for the day. Warm Up Coaches Warm Up Push Press 3/6 75% WOD Part [...]

Warm Up Coaches Warm Up CORE WOD Plank Up & downs Superman’s Increasing by 2 reps every RD for 6 mins. “Feeks” 2-4-6-8-10-12-14-16 Reps For Time: 100 meter Sprint Dumbbell Clusters 35/50 RX 50/70 RX+ [...]

Warm Up Coaches Warm Up Strength Power Clean + Hang Power Clean EMOM 8 mins WOD 5 Rounds for Time 10 Power Cleans, 95/135 10 Back Squat 95/135 10 Burpees 28 min cap *

Warm Up Coaches Warm Up Strength Front Squats 3/6 75% WOD 4 rounds 400 meter Run 4 Ring Muscle Ups (Alternative bar MU or 8 burpee Pull up) 40 double unders

Warm Up Coaches Warm Up WOD Team of 3 Chipper for time: Buy in: 300 Double Unders 100 Deadlifts 155/205 100 HSPU 100 Toes to Bar 100 over partner burpees ( 2 team members are [...]