Blog

Warm Up: Coaches Warm Up Metcon: Crossfit Open Repeat 20.2 20min AMRAP 4 x DB Thrusters @ 22.5/15 6 x TTB 24 x Dubs ...

TEAM TUESDAY Partner WOD PART A - 12 min AMRAP 10 x Sync bar facing Burpees 8 x Front Squats @ 50/35 6 x SDLHP @50/35 1 min Transition PART B - In...

Warm Up: Coaches Warm Up Skill: 8 min EMOM ODD - 1 - 7 x Strict Pull Ups EVEN - 7 - 14 x Ring Push Ups Metcon: Intervals 6 x...

TEAM WOD In Teams of 3 50 x Clean + Jerks @ 60/40 400m Run 50 x C2B 400m Run 100 x Burpees Over Bar 400m Run 50 x C2B 400m Run 50...

Warm Up: Coaches Warm Up Metcon: 5 min AMRAP 10 x Burpees 10 x Push Ups REST 3 mins 5 min AMRAP 10 x Air Squats 10 x Full KB Swings @...

Warm Up: Coaches Warm Up Metcon: Intervals Every 3 mins x 5 15/10 Cal AB 25 x Jump Lunges 25 x Air Squats ...

HEAVY DAY Warm Up: Coaches Warm Up Strength: Snatch Warm Up + OHS + Snatch Balance then Snatch 2 x 2 @ 60% 2 x 1 @ 70% 2 x...

TEAM TUESDAY Partner WOD 50 x Deadlifts @ 100/70 50 x TTB 40 x Power Cleans @ 60/40 40 x Box Jumps 30 x STOH @ 50/35 30 x HSPU 20 x Thursters...

Warm Up: Coaches Warm Up Skill: 12 min Handstand Hold Progressions Metcon: Benchmark - "Annie" 50 - 40 - 30 - 20 - 10 Double Unders Sit Ups ...