WOD - Fri, Apr 7Warm Up2minutes Rowing Running BikingOver All Dynamic Body Activation1 set:3:00 row, bike, or SkiErg10 leg swings/leg (up and back)50-feet walk on toes20 shoulder taps50-feet walk on…

WOD - Wed, Apr 5Warm Up2-3 minutes Rowing Running BikingOver All Dynamic Body + Shoulder Activation1 set:Row 300 meters-Increase pace with each 100 meters.1 set::30 PVC overhead lunges:30 scap pull-ups1…

WOD - Tue, Apr 4Warm Up2-3 minutes Rowing Running BikingOver All Dynamic Body Activation1 set::30 single-unders:30 alternating single-leg toe touches:30 inchworms:30 air squats– Rest :10 between movements.1 set::30 single-single-double:30 scorpions:30…

WOD - Mon, Apr 3Warm Up2-3 minutes Rowing Running BikingOver All Dynamic Body ActivationAMRAP 5:8 alternating spiderman stretches8 air squats8 burpees over the barbell8 alternating BB front rack lunges8 alternating…

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…