Warm Up: Coaches Pick WOD: 8 down to 1 RXD Option: 8 – 7 – 6 – 5 – 4 – 3 – 2- 1: Shoulder Press (30/20) Pull Ups 8 – 7 – 6 – 5 – 4 – 3 –...

Warm Up: 2 Rounds 15/12 Cals 10 Press Ups 10 Lunges 10 Sit Ups 10 Squats WOD: 10 RFT RXD Option: 10 RFT: 10 DB Bench Press (22.5/15) 10...

Warm Up: Coaches Pick WOD: 20 min Clock RXD Option: Running Clock 0 – 10 mins: 30 Box Jump Overs (30/24) 35 HSPU (Max 1 AB Mat) 40 Back...

30 min EMOM Min 1: Cals Min 2: Triplet 1 Min 3 Cals Min 4: Triplet 2 Min 5: Rest Triple 1 3 Strict HSPU or DB Shoulder Press 6 DB Bench 9...

Warm Up: Coaches Pick WOD: 90 on / 90 off x 12 RXD Option: 90 secs on 90 secs off x 12 A works for 90 – B rests for 90. Then switch....

Warm Up: Coaches Pick WOD: AMRAP & For Time RXD Option: 15 min AMRAP: 15 WBS (9/6) 10 Box Jumps (24/20) 5 T2B *** Rest 3 mins *** 6 RFT:...

Warm Up: Coaches Pick WOD: For Time RXD Option: 40 Box Steps (24/20) 200m Run 10 Line Facing Burpees 40 / 32 Cals 200m Run 10 Line Facing...

Warm Up: Coach Led 10 Cals 10 Sec Spider Lunge (Static Hold) 10 Quarter Squats (Hands Above Head) 30 Sec Overhead Ball Stretch 10 Cals 10...

Warm Up: Coaches Pick WOD: For Time RXD Option: 300 / 270 Cal Row Every 2 mins: 15 WBS (9/6) SCALED Option: 250 / 220 Cal Row Every 2...

Group Warm Up Part A: 12 Min to find max 3RM Push Press Part B: 20 Min AMRAP RX 250m Row 20 MB Sit-ups (9/6) 15 SB Over Shoulder (25/20)...

Warm Up: Coaches Pick WOD: For Time (Teams of 2) RXD Option: AMRAP in 30 mins: While A works B is on the Box Complete 1 round then return...

Warm Up: Coach Led Mobility Work: Coaches Pick Empty Bar Work: 5 Clean Shrugs 5 Clean High Pulls 5 Power Cleans 5 Front Squats Squat...

Warm Up: 2 Rounds 10 Cals 10 Good Mornings (E/B) 10 Back Squats (E/B) 10 Step Ups (20/16”) 20 Hot Hands WOD: AMRAP in 20 mins RXD Option:...

Warm Up: Coaches Pick WOD: Score = Max Burpees RXD Option: 1. 15 WBS (9/6) 2. 20 MB Sit Ups (9/6) 3. 25 Lunges 4. 30 DB...

Warm Up: Coaches Pick WOD: For Time (35 min TC) RXD Option: 1000m Cardio 4 rounds: 15 MB Sit Ups (9/6) 10 KBS (28/20) 1000m Cardio 4...

Part A 12 minute to establish 3RM Hang Clean Part B For Time RX 45/40 Cal Row 21 T2B 9 GTOH 45/40 Cal Row 15 T2B 15 GTOH 45/40 Cal Row 9...

Warm Up: Coaches Pick WOD: For Time RXD Option: While A works B must hold the other Fire Ball (25/20) 150 Burpee Lateral Ball Jumps 100...

Warm Up: Coach Led Mobility Work: 10 Good Mornings 10 Spider Lunges 10 Wrist Rockers Wooden Pole Work: 5 Muscle Shrugs 5 Muscle High...

Warm Up: Coaches Pick WOD: For Time RXD Option: 200m Run / Ski 21 DB Snatches (30/20) 9 BMU / JBMU 200m Run / Ski 15 DB Snatches (30/20)...

Warm Up | 2 Rounds 12 Cals 10/10 Kneeling Shoulder Press 10 Squats 10 Jumping Pull Ups 10 Step Ups WOD: EMOM x 30 RXD Option: EMOM x 30 · ...