Warm Up Coach warm up Strength  Push Jerk 1 RM (15 MINS) WOD  AMRAP 12: Ascending by 2 2 Ring Muscle Up (Scale down option 1: Bar Muscle Up, Scale Down option 2: Burpee Chest [...]

Warm Up Coach warm up WOD  Teams of 3 AMRAP 30 Cal Row or Bike 9 burpee box jump overs 24/20 6 Chest to bar Pull ups 3 Rope Climbs *Someone must always be rowing [...]

Warm Up Coach warm up Strength  Bench Press 1RM (14 MINS) WOD  20-15-10-5 Squat Clean 135/185 Deadlift 135/185 Bench press 135/185 HIIT/Conditioning option posted daily at the box

Warm Up Coach warm up Strength  Front Squats 1RM (20 MINS) WOD  2000 M row 50 burpees 30 ring dips HIIT/Conditioning option posted daily at the box

Warm Up Coach warm up Strength  Skills Rope Climbs WOD  Benchmark “Nancy” 5 rounds for time 400 meter Run 15 OHS 65/95 HIIT/Conditioning option posted daily at the box

Warm Up Coach warm up Strength  Cleans 1RM (15 MINS) WOD  3 rounds for time: 21 Cal row or Bike 12 Power clean and jerk 115/165 21 Cal row or bike 12 Burpees HIIT/Conditioning option [...]

Warm Up Coach warm up Strength  Deadlifts 1RM (15 Mins) WOD  18 Min AMRAP 50 Dubs 9 Deadlift 205/255 6 HSPU HIIT/Conditioning option posted daily at the box

Warm Up Coach warm up WOD  Team of 2 AMRAP 28 min: 50 Slamball 30/50 40 Dumbell Box Step Overs 35/50 RX 50/70 RX + 30 Toes to bar 20 Cal Row or Bike HIIT/Conditioning [...]

Warm Up Coach warm up Strength  Overhead Squats 1 RM (14 MINS) WOD  EMOM 16: Min 1: 6 Power Snatch 105/155 Min 2: 6 OHS 105/155 Min 3: 6 Front Squat 105/155 Min 4: rest [...]

Warm Up Coach warm up Strength  Back Squats 1 RM (20 Mins) WOD  21-18-15 Chest to bar pull ups Thrusters 95/135 HIIT/Conditioning option posted daily at the box