Warm Up Coach warm up Strength Back Squats 3/2 at 80% WOD  4 RFT: 21 Wall Balls, 20/14 18 KBS 53/70 15 Box Jump Overs, 24/20 12 Slamball 30/50 HIIT/Conditioning option posted daily at the [...]

Warm Up Coach warm up WOD  In teams of 3: 33 min AMRAP: 1500 Meter Row or Ski 33 Deadlifts (225/155) 33 Bar facing Burpees 33 HSPU *One athlete works at a time, reps may [...]

Warm Up Coach warm up Strength Deadlifts EMOM 8 MINS 3 reps increasing to 75% Shoot for 4 mins at 75% WOD  30-20-10 Pull up 10-20-30 burpee Box jump 24”/30” *200 m sprint between rounds [...]

Warm Up Coach warm up Strength Push Jerks 4/4 75% WOD  3 Rounds for time: 24 Cal Row/bike or Ski 12 power Clean and jerk 65/95 24 KBS 53/70lb *rest 3 minutes between rounds HIIT/Conditioning [...]

Warm Up Coach warm up Core WOD 8 MINS 20/10 style L SIT Hold Supermans BF Sit ups Bird Dogs WOD  “Crossfit Baseline” 20 min AMRAP 500 Meter Row or Ski 40 Air Squats 30 [...]

Warm Up Coach warm up Strength Snatch EMOM 8 MINS reps increasing weight to 75% Shoot for 3 mins at 75% WOD  5 Rounds: Min 1: Bike Row or Ski Min 2: Wall ball (20/14) [...]

Warm Up Coach warm up Strength Thrusters 4/3 75% WOD  Century Thrusters 100 thrusters for time 95/135 *every time you break 5 burpees HIIT/Conditioning option posted daily at the box

OUTWOD at DTSC! April 20th, 2019 OUTWOD is The OUT Foundation’s largest international initiative for bringing together LGBTQ+ athletes and allies to sweat for a cause in a safe, inclusive CrossFit training environment. READY TO SIGN [...]

Warm Up Coach warm up Strength Squat Cleans EMOM 8 mins 4 Reps at 75% WOD  EMOM x 16 Tabata style: Athlete works for 40 sec rest for 20 sec of each minute* ODD MIN: [...]

Warm Up Coach warm up Strength Push Press 4/3 75% WOD  100 Wallballs (20/14) 1,500 Meter Row 100 Wallballs (20/14) 50/35 Calorie Bike HIIT/Conditioning option posted daily at the box