Warm Up Coach warm up WOD  Buy in: 800 m plate run with a partner 100 Burpee to plate 100 OHS Barbell Lunge in place 80/115 100 OHS 80/115 Buy out: 800 m run with [...]

Warm Up Coach warm up Strength Front Squats 5/6 65% WOD  6 Rounds for time: 200 m Run 18 DB Squat Clean 35/50 Rx + 50/70 15 Toes to Bar 12 SlamBall 30/50 HIIT/Conditioning option [...]

Warm Up Coach warm up Strength  Deadlifts 5/8 65% WOD For time: 2k Row 1 mile Run 2k row HIIT/Conditioning option posted daily at the box

Warm Up Coach warm up Core Wod 6 mins 30/30 L Sit Hold Plank Hold WOD  33 Back Squats (225/155 lb) 15 Burpees 33 Deadlifts (225/155 lb) 15 Burpees 33 Kettlebell Swings (70/53 lb) 15 [...]

Warm Up Coach warm up Strength  OHS Squats 5/5 65% WOD  21-15-9 OHS 105/155 Chest to bar pull ups HIIT/Conditioning option posted daily at the box

Warm Up Coach warm up Strength  Push Jerks 5/6 65% WOD  AMRAP 18: 60 Double unders 30 Wallball 15 STOH 65/95 HIIT/Conditioning option posted daily at the box

Warm Up Coach warm up WOD  AMRAP with a partner in 28 minutes 30 Back Squats (135/95 lb) 30 Toes-to-Bars 30 Back Squats (135/95 lb) 30 Deficit Handstand Push-Ups 30 Back Squats (135/95 lb) 10 [...]

Warm Up Coach warm up Strength  Back Squats 5/6 65% WOD  5 rounds on the 4 min mark: 30 air squat 14/20 cal row or bike 10 burpees *Rest remaining time if you complete in [...]

Warm Up Coach warm up Strength  Power Snatches 4/4 60% WOD  50 Power Snatch 80/115 40 Renegade Rows 35/50 rx+ 50/70 30 OHS 80/115 20 DB squat clean 35/50 rx+ 50/70 10 Olympic Snatch 80/115 [...]

Warm Up Coach warm up Strength  Core 6 mins 20 Hip Toe Taps 20 Supermans 20 Heel Touches Then 2 mins Plank Hold WOD  Hero Wod: “JT” 21-15-9 Reps for Time HSPU Ring Dip Push [...]