Warm Up Coach warm up Strength  Push Presses 3/1 90% WOD  For Time: 15-12-9 Calorie Row Full/Squat Snatch (115/80) directly into… 15-12-9 Calorie Bike Hang Clean and Jerks (115/80) HIIT/Conditioning option posted daily at the [...]

Warm Up Coach warm up WOD  In teams of 2: 2 rounds: For Time 100 Wall Ball Shots (20/14 lbs) 100 Pull-Ups 100 Pistols alternating legs 100 Alternating One-Arm Dumbbell Snatches (70/50 lbs) HIIT/Conditioning option [...]

Warm Up Coach warm up Strength  Power Snatch 3/1 85% WOD  For Time: Buy in: 100 Double Unders 27-21-15-12-9 Calorie Row Wallballs (14/20 Buy out: 100 Double Unders HIIT/Conditioning option posted daily at the box

Warm Up Coach warm up Strength  Front Squats 3/2 85% WOD  4 Rounds For Time: 21 Double Kettlebell Deadlifts 53/70 15 Box Jump Overs (24/20) 9 Dumbbell Push Jerks 50/70 HIIT/Conditioning option posted daily at [...]

Warm Up Coach warm up Core Wod 3 rounds 1 min plank hold 15 side raises (left, right) 30 toe touches 15 midas touches WOD  “Cindy" AMRAP in 20 minutes 5 Pull-Ups 10 Push-Ups 15 [...]

Warm Up Coach warm up Strength Push Jerks 3/2 85% WOD  3 Rounds: 10 Power Cleans (205/145) 10 Front Squats (205/145) 10 Push Jerks (205/145) HIIT/Conditioning option posted daily at the box

Warm Up Coach warm up Strength Back Squats 3/2 85% AMRAP 10: 27 Calorie Row 27 Burpees 27 toes to bar rest 4 minutes AMRAP 10: 21 Calorie Row 21 Burpees 21 Toes to Bar [...]

Warm Up Coach warm up WOD  Teams of 3 100 Calorie Assault Bike 100 Box Jump Overs (24/20) 100 Thrusters (95/65) 100 Chest to Bar Pull-Ups 100 Thrusters (95/65) 100 Box Jump Overs (24/20) 100 [...]

Warm Up Coach warm up Strength Squat Cleans 3/2 85% WOD  3 Rounds: 75 Double Unders 50 Air Squats 15 Power Cleans (135/95) HIIT/Conditioning option posted daily at the box

Warm Up Coach warm up Strength Overhead Squats 3/2 85% WOD  AMRAP 4 21 Overhead Squats (135/95) 21 Burpee Over the rower Max Calorie Row Rest 2:00 AMRAP 4 18 Overhead Squats (165/115) 18 Burpee [...]