Warm Up | Coaches Pick WOD: 7 min AMRAP / 3 min Rest RXD Option: Room 1 7 Cals Ski 7 Burpees 7 MB Clusters (9/6) Room 2 7 Cals Row 7...

For time on a running clock 30 Power Cleans 20 Front Squats 10 Push Press 4 mins rest into 3 Rounds of 50 Double Under’s / 100 singles 25...

Group Warm Up: Coaches pick WOD: For Time You Go I Go Rounds: 10 Rounds: 2 Clusters 1 Rope Climb / 2 Seated Rope Climb 2 Stand 20 Rounds:...

Group Warm Up: Coaches Pick WOD: For Time (40 min TC) RXD Option: 100/80 Cal Ski 100/80 Cal Bike 100/80 Cal Row Every 2 Mins: 7 Burpees...

Group Warm Up: Technique 15 mins to build to a heavy barbell complex: 1 Power Clean 1 Hang Squat Clean 1 Squat Clean 1 Push/Split Jerk...

Group Warm Up: Coaches Pick WOD: 2:30 on/2:30 off x 6 15/12 Cals 12 Box Jump / Step Overs Max reps · R 1 & 4 - Barbell Front Rack...

Group Warm Up: 2 Rounds 250m Run/ Row/ Ski /500m Bike 10 DB RDL’s 10 DB Shoulder Press 10 DB Squats (Use light-ish DBs for first round...

Individual Warm Up WOD On a running clock complete for time 4 Rounds 9 Burpees 12 T2B/K2E/KR's 15 Cal Row 2 min rest 4 Rounds 30 Double...

Group Warm Up: 2 rounds 10 Cals 10 Wrist rockers 10 Hang Power Cleans (EB) 10 Push Press (EB) WOD: For Time 3 rounds each: A – 1 Shopping...

Group Warm Up: Coaches Pick WOD: Build Your Own Workout Rules: Pick Your Cardio 1. Row 2. Run 3. Ski 4. Bike (x2...

Group Warm Up: Coaches Pick WOD: AMRAP in 20 mins RXD Option: As Prescribed 21 Cal Row 21 Cals Bike / 30 Cals AD 15 Box Jump Overs...

Group Warm Up: EMOM x 10 · 12/10 Cals · 10 WGS · 10 Mobility Squats · 10 Sumo Hold Sott Press (WP) · 10 OHS (3...

Group Warm Up: Coaches Pick WOD 1: “Hulk” 5 UNBROKEN RFT (12 min TC) RXD Option: As prescribed (5 Burpees for missed reps) 5 Deadlift 5...

Individual warm up with movement recommendations Into PART A - Strength Barbell Clean Complex 12 minutes to establish a max lift of: 1...

Group Warm Up: Coaches Pick WOD: For Time RXD Option: As Prescribed 200 Cals AD 50 Hang Snatches (35/25) 50 Box Jumps (30/24) 150 Cals AD...

WOD: For Time RXD Option: As Prescribed 10 Bar Over Burpees 1 Out In Run 5 Clean & Jerks (50/35) 15 Bar Over Burpees 2 Out In Runs 4...

Group Warm Up: Coaches Pick WOD: AMRAP in 20 mins RXD Options: Must be completed as prescribed. Option 1: 400m Run / 40 Cals AD Max Set...

Group Warm Up: Coach Led 3 sets – Perform with Empty Bar 5 Snatch Grip Deadlift 5 Power Snatches 5 Snatch Balance 5 OHS Strength Work:...

Group Warm Up: Coaches Pick WOD: For Time RXD Option: Must be completed as prescribed. 1000m Row 21 – 15 – 9: WBS (9/6) Burpees to Target...

WOD - For Time 32 S/A DB Hang Clean and Jerk 5 Rounds of Cindy 26 S/A DB Hang Clean and Jerk 4 Rounds of Cindy 20 S/A DB Hang Clean and...