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 [...]

Warm Up Coach warm up Strength Sumo Deadlifts Moderately Heavy 4/3 (Unbroken) WOD  3 RFT: 800m Run 30 Slamball 50/30 50 step DB Walking Lunge, 70/50 (one DB overhead and one DB at athlete side) [...]

Warm Up Coach warm up Strength Front Squats 3/1 at 85% WOD  EMOM for as long as possible until you get hit by clock: Ascending ladder until you cannot complete movements within the minute 1 [...]

Warm Up Coach warm up WOD  "31 Heroes" Teams of 2, AMRAP 31*: 8 Thrusters (155/105) 6 Rope Climbs, 15' 11 Box   Jumps (30/24) Continuous 400m run w/ sandbag or heavy slamball 50/70 *One [...]

Warm Up Coach warm up Strength Power Snatches 2/1 at 85% (Based off best Power Snatch) WOD  21-18-15-12-9-6-3 Snatch (Full/Squat) TTB RX: 80/115 HIIT/Conditioning option posted daily at the box

Warm Up Coach warm up Strength Deadlifts 3/1 at 85% WOD  Workout of the day: With a running ​clock: ...at the 0:00 #AMRAP 4 min: 10 Cal Assault 10 Russian KBS One min rest... #AMRAP [...]

Warm Up Coach warm up Skill Weighted Ring Dips/ Ring Dips Technique HERO WOD  "Michael Lynch” For Time 400 meter Run Then, 21-15-9 reps of: Thrusters (65/35 lb) Pull-Ups 400 meter Run Then, 21-15-9 reps [...]

Warm Up Coach warm up Strength Strict Press 2/1 at 85% WOD  For time: 200 Double Unders 2k Row 100 Double unders 1K Row HIIT/Conditioning option posted daily at the box