Warm Up Coach warm up Strength  Deadlifts 4/4 60% WOD  3 rounds for time: 33 Barbell-Facing Burpees 33 Chest to Bar Pull-Ups 33 Deadlifts 155/205 33 Slamball 30/50 HIIT/Conditioning option posted daily at the box

Warm Up Coach warm up Strength  Back Squats 4/3 60% WOD  AMRAP 15: 15 HSPU 15 Calorie Row 15 Thrusters (115/80) HIIT/Conditioning option posted daily at the box

Warm Up Coach warm up WOD  30min Amrap (with a Partner) 120 Double-Unders 120 Chest-to-Bar Pull-Ups 120 Hang Power Snatches (95/65) HIIT/Conditioning option posted daily at the box

Warm Up Coach warm up Strength  Push Jerks 2/1 90% WOD  14 min AMRAP 8 DB one arm OHS 50/35lbs 10 Alternating DB one arm squat snatch 50/35lbs 12 one arm DB OH walking lunge [...]

Warm Up Coach warm up Strength  Overhead squats 2/1 90% WOD  600 Meter Run 21 Overhead Squats (135/95) 600 Meter Run 21 Overhead Squats (145/105) 600 Meter Run 21 Overhead Squat (155/115) HIIT/Conditioning option posted [...]

Warm Up Coach warm up Strength  8 mins amrap 20 medball situps 20 medball flutter kicks 20 medball Russian twists 20 medball sprawls WOD  “J.J” For Time: 1 Squat Clean (185/135 lb) 10 Parallette Handstand [...]

Warm Up Coach warm up Strength  Full Snatches 2/1 90 % WOD  3 Rounds for time : 15 ring dips 50 Air Squats 10 Hang Power Snatches (115/80) HIIT/Conditioning option posted daily at the box

Warm Up Coach warm up Strength  Front Squats 3/1 90% WOD  AMRAP 15: 30 wall ball 15 Power Cleans (135/95) 30 wall ball 15 Toes to Bar HIIT/Conditioning option posted daily at the box

Warm Up Coach warm up WOD  Teams of 2 AMRAP 9: 50 Back Squats (135/95) 50 Back Squats (185/135) AMRAP Back Squats (225/155) Rest 3:00 AMRAP 9: 50 Front Squats (135/95) 50 Front Squats (155/105) [...]

Warm Up Coach warm up Strength  Squat Cleans 2/1 90% WOD  Ascending Ladder for 18 Minutes: 3 squat clean(115/80), 3 Burpee Box Jump Overs (24/20) 6 squat clean (115/80), 6 Burpee Box Jump Overs (24/20) [...]