Warm Up Coach warm up WOD  In teams of 3 Complete the following For Time: (partition reps as needed one partner works a time) 250m Row 21 Clean and Jerks (105/155) 250m Row 15 Clean [...]

Warm Up Coach warm up Strength Front Squats 2/1 at 90% WOD  Front Squats 2/1 at 90% 400 M Run 2 rope Climbs 600 M Run 4 rope Climbs 800 m run 6 Rope Climbs [...]

Warm Up Coach warm up Strength Push Jerks 2/1 at 90% WOD  3 Rounds for Time: 30 C2B Pull 30 Hand Stand Push-ups 30 Air Squats HIIT/Conditioning option posted daily at the box

Warm Up Coach warm up Skill Handstand work/Handstand Holds WOD  “Top Gun”: Benchmark For Time 20 Thrusters (135/95 lb) 20 Sumo Deadlift High-Pulls (135/95 lb) 20 Push Jerks (135/95 lb) 20 Overhead Squats (135/95 lb) [...]

Warm Up Coach warm up Strength Back Squats 2/1 at 90% WOD  EMOM 16 MIN: ODD: 16 Pistols EVEN: 3 RING or BAR MU (3 burpee Pull up for scaled down Option) HIIT/Conditioning option posted [...]

Warm Up Coach warm up Strength Push Press 3/1 at 85% WOD  AMRAP 10 MIN: 10 Power Snatches 10 OHS 10 Power Cleans RX:65/95 *Rest 2 min AMRAP 10 MIN: 10 Power Snatches 10 OHS [...]

Warm Up Coach warm up WOD  Teams of 2, AMRAP 25: 10 Rope Climbs, 40 Clean and Jerks 20 HSPU, 40 Power Snatches 30 DU, 40 Overhead Squats With each round weight on athlete barbell [...]

Warm Up Coach warm up Strength Power Cleans 2/1 at 85% (Based off best Power Clean) WOD  10 Rounds for time: 7 Hang Squat Cleans, 135/95 7 Hand Release Push Up 7 Toes To Bar [...]

Warm Up Coach warm up Strength OHS 3/1 at 85% WOD  5 MIN AMRAP 150 Double Under buy in 12 Power Snatch (95/65) 12 CTB PU *Rest 3 mins AMRAP 5 100 Double Under buy [...]

Warm Up Coach warm up Core 8 Mins 40/20 Left Leg Bridge Hold Right Leg Bridge Hold Side Plank Left Side Plank Right WOD  Hero/Benchmark Combo: Cindy Meets DT 3 Rounds of Cindy (5 pull [...]