Warm Up Coach warm up Strength  Deadlifts 2/1 90% WOD  5 Rounds: 21 Slamball 30/50 15 Calorie Assault Bike/row 9 Alternating Dumbbell Snatches 70/50 HIIT/Conditioning option posted daily at the box

Warm Up Coach warm up Skill Handstand Push-ups WOD  “Daniel” For Time 50 Pull-Ups 400 meter Run 21 Thrusters (95/65 lb) 800 meter Run 21 Thrusters (95/65 lb) 400 meter Run 50 Pull-Ups HIIT/Conditioning option [...]

Warm Up Coach warm up Strength  Back Squats 3/1 90% WOD  For Time: 400 Meter Run, 30 Wall Balls (20/14), 30 Box Jump Overs (24/20) 400 Meter Run, 21 Kettlebell Swings (70/53), 12 toes to [...]

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 [...]