WOD

Main – CrossFit Warm-up Run + (No Measure) Run 800m 20 Leg Swings (2×10 each way) 10 Steps Spiderman walk 20 PVC Pass-throughs 20 Overhead... Read More

Main – CrossFit Optional 14.2 Make-up Clean and Jerk (3 Attempts at a Max ) Metcon (Time) 5 Rounds: 1:00 Max Effort Wall Ball (20/14)... Read More

Main – CrossFit Burgener Warm-up (No Measure) BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at... Read More

Main – CrossFit Warm-up Burgener Warm-up (No Measure) BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands... Read More

Main – CrossFit The CrossFit Warm-up (No Measure) 3 rounds of 10-15 reps of: Samson Stretch (15-30 seconds) Overhead Squat with PVC Sit-ups Back-extensions Pull-ups... Read More

Main – CrossFit Row + Warm-up (No Measure) Row 1000m 20 Wall Ball 20 Kettlebell Swings 20 Overhead Squats (pvc) 20 PVC Pass-throughs 1: Back... Read More

Main – CrossFit Row + Warm-up (No Measure) Row 1000m 20 Wall Ball 20 Kettlebell Swings 20 Overhead Squats (pvc) 20 PVC Pass-throughs 1: Back... Read More

Main – CrossFit Row + Warm-up (No Measure) Row 1000m 20 Wall Ball 20 Kettlebell Swings 20 Overhead Squats (pvc) 20 PVC Pass-throughs Hang Snatch... Read More

Main – CrossFit Row + Warm-up (No Measure) Row 1000m 20 Wall Ball 20 Kettlebell Swings 20 Overhead Squats (pvc) 20 PVC Pass-throughs Hang Snatch... Read More

Main – CrossFit Warm-up The CrossFit Warm-up (No Measure) 3 rounds of 10-15 reps of: Samson Stretch (15-30 seconds) Overhead Squat with PVC Sit-ups Back-extensions... Read More