Warm Up Coaches Warm Up Strength Deadlifts 3/6 at 75% TBD Crossfit Games Open Wod 20.1 Join us to perform 20.1 for Friday night lights Kick off Party @ 7pm. We will be running heats [...]

10/10 (crossfit open begins) Warm Up Coaches Warm Up Strength Squat Clean EMOM 8 Min 2 reps every min increasing to your 75% WOD "Jackie" 1000m Row 50 Thrusters, 35/45 (empty barbell) 30 Pull ups [...]

Warm Up Coaches Warm Up Strength Skill: Toes to Bar intervals WOD Crossfit Games Open 15.1 Two Parts in 15 minutes (15.1) AMRAP in 9 minutes 15 Toes-to-Bars 10 Deadlifts (115/75 lb) 5 Snatches (115/75 [...]

Warm Up Coaches Warm Up Strength Back Squats 3/6 75% WOD With a Running Clock for 20 minutes adding 2 reps per round perform 2/2-4/4-6/6….….etc Box Jumps 24”/30” Back Squat 115/165 *Score is Final Full [...]

Warm Up Coaches Warm Up Strength Strict Press ⅘ 70% WOD AMRAP 4 minutes : 12Cal Bike 12 Clusters (95/65) **Rest 2:00 AMRAP 4 minutes : 12 Cal Bike 8 Clusters (115/80) **Rest 2:00 AMRAP [...]

Warm Up Coaches Warm Up WOD For time with partner Complete: 1000-800-600-400-200 M row 100 foot walking double KB walk 44/53 ** Athletes must split row equally each round, may not drop KBs during switch [...]

Warm Up Coaches Warm Up Strength Bench Press 4/5 70% WOD 5 Rounds for time: 21 Wall Balls 15 Calorie Bike 9 Bar or Ring MU (or Burpee Chest to bar PU)

Warm Up Coaches Warm Up Strength Deadlifts 4/5 70% WOD 18 Min EMOM: Odd: 6 HSPU (RX: deficit or Parellete) Even: 3 Deadlifts 255/305

Warm Up Coaches Warm Up Core WOD For time: 2 rounds (9 min cap) 50 scissor kicks (1,1,2,2) 40 bike crunches (1,1,2,2) 30 single glute bridges (15,15) 20 sprawls 10 v-ups Benchmark “Cindy” AMRAP 20 [...]

Warm Up Coaches Warm Up Strength Squat Clean + Hang Squat Clean + Front Squat 7 min EMOM increasing to your 70% WOD 21 Front Squat 105/155 21 KB Swings (53/70) 21 Toes to bar [...]