Warm Up Coach warm up Strength  Strict Press 1RM (10 MINS) WOD  3 rounds for time: 400 m Run 21 Burpess 21 HSPU HIIT/Conditioning option posted daily at the box

Warm Up Coach warm up Strength  6 mins Amrap 15 Leg raises 15 Toe Touches 15 Sprawls Then 2 MIN L Sit Hold WOD  Hero Wod: “Gordon Emin” 5 Rounds for Time 15 Deadlifts (155/135 [...]

Warm Up Coach warm up Strength  Clean & Jerk (20 mins) WOD  1500 M Row 35 over the Rower Burpee 50/35 Cal Bike 35 over the rower Burpee 1500 m row HIIT/Conditioning option posted daily [...]

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