Warm Up Coaches Warm Up WOD Two Parts (with a Partner) Part A: "The Break Up" - EMOM for As Long As Possible: 1st minute: 1 Push Press (125/85 lb) + 1 Burpee 2nd minute: [...]

Warm Up Coaches Warm Up Strength Power Cleans ⅜ 55% WOD 4 Min AMRAP 6 Power Cleans 65/95 30 Double-unders 1 Min rest 4 Min AMRAP 5 Power Cleans 95/135 30 Double Unders 1 min [...]

Warm Up Coaches Warm Up Strength Bench Presses 3/10 55% WOD EMOM 18 Min 1: 18 Wall balls Min 2: 15 GHD or Weighted Sit up Min 3: 12 Strict Toe to Bar

Warm Up Core WOD 7 min AMRAP -6 KB Pass throughs -6 KB Flutter Kicks -6 Side Plank Hip Taps Open 13.1 –Crossfit Games Open WOD Throwback AMRAP in 17 minutes 40 Burpees 30 Snatches [...]

Warm up Coaches Warm Up Strength Front Squats ⅜ 55% WOD “run DMC” 4 rounds for time 200 M run 3 rope Climbs RX (Legless RX +) 200 M Run 12 Devil Press 35/50 RX [...]

Warm Up Coaches Warm Up Strength Push Jerks ⅜ 55% WOD 10 RFT: 7 Push Jerk 105/155 7 Bar Facing Burpees 7 C2B Pull ups

WOD-August 3rd Warm Up -Coaches Warm Up WOD “Jenkins” AMRAP (with a Partner) in 40 minutes -50 Burpees -400 meter Run -50 Kettlebell Swings (24/16 kg) -400 meter Run -50 Pull-Ups -400 meter Run -50 [...]

WOD-August 2nd Warm Up -Coaches Warm up Strength -Deadlifts 3/10 55% WOD 30-20-10 -Deadlift 225/275 -Box Jump 24/30 RX 30/32” RX +

WOD-August 1st Warm up -Coaches Warm Up Strength -Push Presses ⅜ 55% WOD Every 4:00 min for 7 Rounds if you get caught by clock becomes AMRAP, if you finish before 4 min remaining time [...]

WOD July 31st Warm Up -Coaches Warm up Core Wod 8 min AMRAP -10 left side plank hip taps -10 right side plank hip taps -10 leg raises -10 glute bridges Benchmark Bear Complex 5 [...]