04/04/2022

• Warm Up:
• 200m Run
• 2 Wall Walks
• 10 Tuck Ups
• 5 Slow Decent HSPU
• x4
• WOD:
• 10 ALT KB Push Press
• 15 KB Swings
• 10 HSPU (or strict)
• 10 T2B
• 20min AMRAP

04/02/2022

Warm Up:Roll the Dice - 15 minutesWOD:Tabata This!Single Arm PlankPush UpsSquatsSit UpsBurpees

04/01/2022

4/1Warm Up:Single Arm Farmers Carry 50/50Wall Sit 30 Secs15 Frog Pumps with DB on HipsHollow Hold 30 Secsx2Strength:Deadlift 10x3Rope Climbs...

03/31/2022

3/31Warm Up:15/15/15/15 - Single leg Jump Rope10-15 Ring Rows10/10 Elbow Scratcher Plankx2Strength:10-20 Floor Seated Barbell Press10-20 Bent Over Row...

03/30/2022

3/30Warm Up:Coaches callStrength:Front Squat 6x4**Side Plank - Feet on Box 20/20WOD:800m Run40 Ab Mat Sit Ups25 Back Squats (135/95)25 Burpee Box...

03/28/2022

3/28Warm Up:200m Run5 1/2 Pull Ups5 Inchworms5 Kip Swings10 MB Squats3 roundsStrength:Push Press 5x5WOD:10 Pull Ups15 T2B20 Push Ups25 Wall Ball15min...

03/26/2022

3/26Warm Up: Group Pick - 15 minutesPartner CHIPPER:120 Deadlift (200/150) - or what is moderately heavy for team1200/1000m Rowing80 KB Swings60 DB...

03/25/2022

3/25Warm Up:200m Run20 Wall Ball Clusters30 Squatsx2Strength:Back Squats 8x3WOD:3 RFT10 Cleans & Jerks (105/155)30 Lunge Hops12min CAP

03/24/2022

3/24Warm Up:Coaches Call Active MobilityWOD:30min AMRAP100m Farmers Carry50/50m DB/KB Single Arm OH Carry300m RunRest 2 minsFinisher:100 T2B

03/23/2022

3/23Warm Up:5 DB Inchworms10 DB Thrusters15 Hollow Rocksx3Strength:Thrusters 5x5WOD:5 Strict DB Seated Press10 DB Alt.Renegade Rows15/12 Cal Assault...

03/21/2022

3/22Warm Up:Foam Roll 5 Minutes then:6 Perfect lunges5 Inchworms20 Ab Mat Sit ups100 Single Jump Ropesx2Strength:False Grip Ring Rows 8-10Kip Swings...

03/21/2022

3/21Warm Up:100m Jog21 KB Swings100m Jog15 Strict Push Ups100m Jog9/9 Front Rack Lunges x2Strength:Push Press 8x3WOD:21-15-9Wall BallKB...

03/19/2022

Warm Up:1 min Each x2Inchworms w 2 Push UpsBooty Band ClamsSide PlankScorpionsStrength WOD:8-10 Reps x 3-4 setsDouble KB DLBarbell Step UpsBent Over...

03/18/2022

3/18Partner MB Warm Up:Job Block 20 Squat Pass MB10/10 Side Toss20 MB Sit Ups10/10 High Plank MB RollStrongman WOD:Yoke CarrySled PushTire...

03/17/2022

3/17Warm Up:Mobilize legsthen:10 Perfect Lunges100m Farmers Carry10 Wall Ball Burpeesx2WOD:10 Rounds400/350m Row10 Burpees to Targetrest 1 min

03/16/2022

3/16Warm Up:Coaches CallWOD:"Squat a Ton and Run?Four rounds for time of: (scaled= 3 rounds)Squat one ton and run 400 metersOne ton equals 2240...

03/15/2022

3/15Warm Up:OTM x31. Jump Rope2. Single Leg Alt Toes to Bar3. MB Cluster4. Wall Sit**Together 1 set of 20 Alt DB Single Arm Sprawl, DL, Clean,...

03/14/2022

3/14Warm Up:Tabata Style Circuit (20 on 10 off)KB OH Hold Single Arm (L then R)Bear CrawlDeadbugsShoulder Taps3 rounds of Each Strength:Bench...

03/11/2022

3/11Warm Up:Foam Roll - 5 minsPractice DU'sWOD:400m Run50m Sand Bag Carry5 Man Makers20 Anchored Leg Raises4 RoundsFinisher:Ab Circuit

03/10/2022

3/10Warm Up:Total Body Prep for Lift - Coaches CallStrength:Clean & Jerk 3x6WOD:4 sets - 4 minutes 15/20 Cal Bike10 Bar Facing Burpees5...

03/09/2022

3/9Warm Up:5 mins Cardio5 mins PVC Mobilitythen 2 rounds:5/5 DB Snatch to Reverse Lunge5/5 Single Arm DB Push Press5/5 Single Arm DB OH Squat5/5...

03/08/2022

3/8Warm Up:200m Row10 Reach Thrus10 Pass Thrus in Squat10 Banded Good Mornings10 Banded Glute Bridges25 KB Swingsx2Strength:Barbell Glute Bridges...

03/07/2022

3/7Warm Up:Bear Crawl  - Down & BackSuitcase Carry Left & Right  - Down & Backx325 Jump Jacks10/10Banded Pull Apart/Shoulder...

03/05/2022

CrossFit Open Workout 22.2

03/04/2022

3/4Warm Up:Coaches Call - mobilize, then "fun" drills Partner WOD:22 minutes22 Push Ups22 Burpees22 Ab Mat or GHD Sit ups**share reps any...

03/03/2022

3/3Warm Up:Coaches Call - Clean SpecificStrength:Clean Complex - 15 mins1 Deadlift + 1 Clean + 1 Hang CleanWOD:5RFT200m Run12 DL9 Hang Power Clean

03/02/2022

3/2Warm Up:Foam Roll Lats + Roller Prayer Stretch Seated Wall Arm RaisesBarbell Hang - chin upSquat with ReachGoblet SquatOH Walking...

03/01/2022

3/1Warm Up:OTM 12 minutes1.Cardio2. Sprawls3. V-UpsPartner WOD:50/40/30 Cals30 DB Burpees**400 together after each set Partners work on...

02/28/2022

2/28Warm Up:PVC Drills - MobilityWOD:Every 8 minutes x 4:100m Farmers Carry10 Shoulder to OH60 DU's200m Run

02/25/2022

2/25Warm Up:5 mins cardio Banded Mobilitythen:12 KB Swings9/9 KB Pass around 6 Inchworms30 secs Plate Hopsx3WOD:3 Yoke Carries12 SandBag Over the...

02/24/2022

2/24Warm up:Coaches call Active Mobilitythen:Rowling - 300 x3**Burpee PenaltyWOD:800m Run50 Sit ups800m Row50 Hollow Rocksx2

02/23/2022

2/23Warm Up:Foam Roll 5 minsTabata: Planks, banded booty bridges, Side PlanksPractice:Skin the CatWOD:EMOM 241. 5 DB DL2. 10 Burpee Box Overs3. 50...

02/22/2022

2/22Warm Up:Perfect Stretch x10then:30 sec ring L-Sit30 sec hold down position of Push Up30 sec Donkey Kicks30 sec Shoulder Tapsx2Strength:Squat Clean...

02/21/2022

2/21Warm Up:Coaches CallStrength:Push Press 5x5WOD:5 DB Push Press16 Box DB Step Ups20 Ab Mat Sit Ups16/20 Cals Assault15min AMRAP

02/19/2022

2/19Warm Up:400m Fast, 200m Recovery Jog, 100m Sprint x2Strength:Clean Pull+Clean+Front Squat+Jerk 5x5WOD:2 Wall Walks8 Alt Pistols14 Burpees20 Wall...

02/18/2022

2/18Warm Up:Mobilize what's stuck...10-1 Push Ups & Hollow RocksWOD:10-1Bench PressRing RowsToes 2 Bar

02/17/2022

Warm Up:3 mins Jump Rope - Hip Flexor Stretch-Lat Stretchthen:SA Hang 15/1520 Plank to Toe Touch100m Runx3Strength:Thrusters 3x5WOD:400m Run15 DB...

02/16/2022

2/16Warm Up:Coach Led Banded Mobility5 min Core Warm UpStrength:5-10 Strict Chin Ups20 V-Ups50m Sandbag Hug Carry3 setsWOD:200m Farmers Carry6 Sand...

02/15/2022

2/15Warm Up:Coaches Call Mobility/Active Drills 5 minsthen:SA OH Walk + SA Farmers Carry 50/50 (left, then right)15 Strict Push Ups20 Crab Toe...

02/14/2022

2/14Warm Up: 1 minute stations x21. Cardio2. MB Cleans3. Single DB Sprawls 4. Perfect LungesStrength:Squat Clean 3x3WOD:400m Run5 DB or KB...

02/12/2022

2/12Warm Up:Tabata This!Shoulder TapsAlt Lateral LungesSingle Arm PlankSquatsWOD:400m Run 30 DB Push Press25 Burpee Box Jump Overs20 Devil...

02/11/2022

Warm Up:Coach Led - Core warm Up & prep for strengthStrength:Back Squat 5x5** Yoke Carry / Heavy Bag Carry after each setWOD:15 min EMOM12 Dual KB...

02/09/2022

2/9Warm Up:Running DrillsWOD:1 mile Run50 T2B50 Sprawls50 Tuck Ups1 Mile RunFinisher:Stretch

02/08/2022

2/8Warm Up:10 MB Squats10/10 Partner MB Side Toss10 Alt. MB Step Ups10 MB Thrusters2 roundsWOD:Every 2 minutes x31. 90 Secs MAX Cals Rower2. 30 KB...

02/07/2022

2/7Warm Up:5 Inchworms with 2 push Ups + 2 Toe Touches10/10 Kneeling Band Pull Downs (single arm)5 Scapular Pull Ups5 Scapular Push Ups10/10 Banded...

02/05/2022

Smoski Birthday Workout!

02/04/2022

Warm Up:Coach Led DrillsStrength:Push Press 4x6WOD:15min AMRAP12 DB Push Press50m. Sled Push2 Rope Climbs

02/03/2022

2/3Warm Up:Active Mobility - coaches Callthen:10 KB Around the worlds10 ALT KB Swings20 Side Step to Squat KB20 High Plank ALT KB Drag Overs2...

02/02/2022

2/2Warm Up:Jog Blockthen:10 Banded Pull Downs30 Mtn Climbersx3WOD:4 Bar MU's40 DU's8/10 Cals Assault5RFTExtra Credit:5-10 Pull Ups6-12 Ring...

02/01/2022

2/1Warm Up:Coaches Call Active mobility then:3:00 on 2:00 off x320 Burpees15 Sit UpsStrength:Review/Prep Clean & JerkWOD:50 Clean & Jerks...

01/31/2022

1/31Warm Up:Banded ScarecrowBanded Good morningsBanded Snow AngelsBanded Jefferson DeadliftStrength:6/6 KB/DB Clean to Reverse Lunge12/12 KB/DB...

01/29/2022

1/29Warm Up:Booty & AbsStrength:10 Reps - 5 setsFront Racked LungesChin Ups (add #)DB Bench PressRing T2B (strict)WOD:10 Wall Ball10 Burpees10min...

01/28/2022

1/28Warm Up:Mobilize - group pick 5 exercisesthen:Tabata this!MB Squat CleansMB Side TossMB Sit UpsWOD:Sand Bag Carry - 100mGym Length Yoke Carry/Trap...

01/27/2022

1/27Warm Up:Shoulder Specific Warm Upthen:2 roundsBox Around The WorldSuitcase Carry 30/30secsHollow Hold 30 secsStrength:Press...

01/26/2022

1/26Warm Up:2 mins Cardiothen:Bear CrawlShoulder TapsScapular Pull UpsSquats1 min each x2WOD:400m Run100m Farmers Carry20 T2B30 Ball Slams3RFT

01/25/2022

1/25Warm Up:30/30 seconds1. Banded Paloff Press2. Banded Booty Side Steps3. SL Glute Bridge Hold4. Side Plank5. Stationary Split Squats2...

01/24/2022

1/24Warm Up:Active Mobilitythen - 3 rounds:3 Wall Walks10-15 Banded Pull Downs45-60 Sec GHD/Box Back Extension HoldStrength:Deadlift 8-6-4-2-2-2**30...

01/22/2022

1/22Warm Up:Banded OH Squat 10Chin Up Hang 60 secsPerfect Stretch 10Pull Up Hang 60 secsthen:3 rounds30 Sec Jump Rope - max unbroken10 Over/Under...

01/21/2022

1/21Warm Up:1/2 Tabata:Russian Baby MakersTuck UpsHawaiian SquatsDB Donkey Kick Backs WOD:1, 1+2, 1+2+3, etc...1. 100m Run2. Power Cleans...

01/20/2022

1/20Warm Up:Job Block then:Hip Mobility Drills - 5 mins2 rounds:6 Supine Prone Leg Swings30 Sec Banded Tricep Stretch each12 DB Reverse Flys...