WOD - Sun, Apr 2Warm Up2-3 minutes Rowing Running BikingOver All Dynamic Body ActivationCoaches ChoiceCool DownCoaches choice040223 WOD (Time)For timeRX15-12-9-6-3 DB squat clean 35/50200m-200m-200m-200m-200m Run30-24-18-12-6 Reverse lunge step200m-200m-200m-200m-200m RunINTERMEDIATE15-12-9-6-3 DB…

WOD - Thu, Mar 30Warm Up2-3 minutes Over All Dynamic Body ActivationCROSSFIT WALKING WARM-UP2 sets::20 walking wrist and elbow stretch:20 walking arm circles and swings:20 single-leg kick-up:20 walking toe touchPARTNER…

WOD - Wed, Mar 29Warm Up2-3 minutes Rowing Running BikingOver All Dynamic Body Activation1 set:1:00 row (conversation pace – 16-20 stroke rate)10 alternating scorpion stretches:30 plank hold10 alternating plank reach-throughs10…

WOD - Sun, Mar 26Warm Up2-3 minutes Rowing Running BikingOver All Dynamic Body Activation2 sets of::30 wall sit w/10-15lbs BB:10 rest:30 plank hold200n run or 300m row 7 cal bike:30…

WOD - Sat, Mar 25Warm Up2-3 minutes Rowing Running BikingOver All Dynamic Body ActivationAthletes stand ~5 meters apart.2 rounds with a partner:100-m run tossing med ball back and forth10 med-ball…

WOD - Fri, Mar 24Warm Up2-3 minutes Rowing Running BikingOver All Dynamic Body ActivationAMRAP 5:00:Partner A: 6 jumps around partnerPartner B: 6 jumps around partnerPartner A: 6 jump over and…

WOD - Thu, Mar 23Warm Up2-3 minutes Rowing Running BikingOver All Dynamic Body Activation1 set:2:00 row, bike, or ski (conversation pace)10 leg swings/leg (forward and backward)10 push-ups to down dog1…

WOD - Sun, Mar 19Warm Up2-3 minutes Rowing Running BikingOver All Dynamic Body ActivationCoaches Choice031923 WOD (Time)3-6-9-12-12-9-6-3DB squat cleans 35/50 25/40 15/25DB hang muscle cleansDB push jerksCals Echo bikeGoal time…