Today

• Warm Up:
• Coaches Call Fun - 10 mins
• Coaches Call Core - 10 mins
• WOD:
• 400m Run
• 25 Squats
• 25 Push Ups
• 25 Ab Mat Sit Ups
• 50 Walking lunges
• x4

03/18/2019

Warm Up:200 m Run4 Inchworms with 5 push upsx3100m Farmers Carry4 Perfect Lungesx3WOD:8 Halos (each side)10 Goblet Squats8 Presses (each side)20...

03/15/2019

Warm Up:Coaches Call 15 minStrength:Deadlift 5x5WOD:20 Box Jumps5 Heavy Tire Flips20 Box Dips5 Man Makers (push up, row, row, squat clean...

03/14/2019

Warm Up:Coaches Call Wall Ball DrillsStrength:Bench Press 5x5Super set with Max push Ups (weighted:WOD:10 MB Cleans15 MB Situp with Toss20 Kneeling...

03/13/2019

Warm Up:Active MobilityParallette Shoot ThroughsWalll Walks HandStand HoldsWOD:Teams of 31500m Row150 DUs - 300 Singles100 KB Swings150 DU's...

03/12/2019

Warm Up:Coaches CallStrength:One barbell,  each set 12 reps unbrokenDeadlift x3Squat Clean x3Push Press or Jerk x3Back Squats x35 sets - go up in...

03/11/2019

Warm Up:Jog BlockMobilityPractice: L-SitsWOD:500m Row15 Strict Pull Ups30 Wall Ball3 RFT

03/09/2019

CrossFit Open 19.3For time:200-ft. dumbbell overhead lunge 50/35 lbs50 dumbbell box step-ups 50/35 lbs, 24/20″50 strict handstand...

03/08/2019

Warm Up:Coaches CallSnatch Warm UpStrength:1 Snatch Pull1 Hang Squat Snatch 2 OH Squats5 setsgo up in weight as you can/needWOD:15 Power...

03/07/2019

Warm Up:30 Seconds each Front ScaleBack ScaleStar Plank LeftStar Plank RightAlt Shoulder Taps in High Plankrest 1 minute 3...

03/06/2019

Warm Up:Coaches Call Active MobilityAnkle and Hip mobility drillsSkill:Box JumpsWOD:10 Barbell Back Squats10 Box Jumps50 DU's15min AMRAP

03/05/2019

Warm Up:400m Row or Run25 KB Swings25 Anchored Feet with KB sit Upsx3Practice/Review:HandStand Push UpsWOD:3RFT2-4 HSPU6 Ground to OH (135/95)12...

03/04/2019

Warm Up:Active Mobility - Foam RollStrength:Squat Cleans 5x5WOD:20min AMRAP5 Strict Pull Ups10 Push Ups15 Squats** Open WOD 19.2**For those who need..

03/02/2019

CrossFit Open WOD19.2Beginning on an 8-minute clock, complete as many reps as possible of:25 toes-to-bars50 double-unders15 squat cleans, 135 / 85...